First of all, breakfast must contain two kinds of food, namely carbohydrates (such as porridge, steamed bread, bread, etc. ) and protein (such as eggs, milk, tofu, etc. Of course, if time permits, it is better to add vegetables and fruits. Secondly, breakfast calories should not be too high, and should account for 30% of the whole day's calories. Moreover, it is best to eat milk for breakfast. Besides providing protein, milk is also the main source of calcium. Fried dough sticks+soybean milk, the hungriest fried dough sticks+soybean milk, this breakfast is the hungriest, sesame and fried dough sticks are staple foods, and soybean milk is plant protein, so there are carbohydrates and protein food, which can basically meet the energy consumption in the morning. Oil cakes and fried dough sticks belong to fried food. Although the feeling of fullness will be obvious after eating, the calories are relatively high and it is not recommended for obese people. For people with standard body shape, try not to exceed three times a week. At the same time, don't add too much sugar to the soybean milk. In addition, soybean milk contains a lot of water and low protein content, so you might as well add an egg or use tofu instead of soybean milk, so that the content of protein is basically enough. Green porridge+side dishes, lack of protein porridge is a semi-liquid food, easy to digest and absorb, and the elderly prefer it. Among all kinds of porridge, Laba porridge is the best, and it is more convenient to cook several whole grains together. More importantly, several cereals can "learn from each other's strengths" and improve the nutritional value of porridge. However, there is no protein food in this breakfast. I suggest adding a glass of milk. Now, many elderly people have begun to pay attention to calcium intake. If you are intolerant of milk, you can add an egg, or add minced meat to porridge to increase protein. Bread+milk is healthier and is the choice of most office workers. Convenient and time-saving, with basic composition. Among them, it is suggested to choose whole wheat bread in order to consume more fiber, which can not only reduce blood fat, but also relieve constipation. If you are hungry in less than one morning, you can also add lettuce leaves, ham, cheese and butter to the bread, or add a little sugar to the milk.