When we wake up from a comfortable bed in the morning, whether we are going to work or for leisure, breakfast will provide us with enough fuel to start the day in a good mood. Many studies have found that eating breakfast consistently not only helps with weight control and reduces abdominal obesity, but also has positive implications for work performance and physical exercise. Moreover, when we wake up from a good dream, not only are we hungry, but our bacterial friends also need to replenish energy.

A balanced and diverse diet is the key to promoting a healthy body and mind. The Chinese Dietary Guidelines recommend eating more than 12 non-repeating foods every day. Based on the actual life situation, Food and Heart recommends: For office workers, without repeating, they need to eat more than 3 kinds of food for breakfast, more than 4 kinds of food for lunch, more than 5 kinds of food for dinner, and 1-2 kinds of food for snacks, including Fruits, nuts, coffee, etc., but does not include onions, ginger, garlic, soy sauce, vinegar, oil, salt and other condiments.

Many people are accustomed to eating vegetables with every meal, so do they need to eat vegetables for breakfast? Is it better to eat vegetables or fruits in the morning? There is no standard answer to this question, as long as you can get a variety and sufficient amount of dietary fiber from vegetables, fruits, nuts, whole grains, beans and other foods. For most people, cereals and beans are basically eaten in the morning, but how to choose between vegetables and fruits?

For office workers like Shiyuxin who are in a hurry every morning, it is more convenient to use fruits as a source of dietary fiber, vitamins and minerals every morning. You can eat them after washing them. It is delicious and convenient. It’s fast, and there’s no indicator of using a day’s worth of oil and salt. It also helps ensure that the daily salt limit is within 5 grams and the oil limit is within 20 grams.

But for friends who have elderly people at home to help with cooking or those who have higher requirements for breakfast, it is also a very good choice to prepare 1-2 side dishes, such as a salad of coleslaw/purple cabbage/fungus in the morning. Stir-fried broccoli/spinach/lettuce, etc., just keep the oil and salt low.

For those who like to eat some pickles for breakfast, it is best to rinse them with water several times before eating, otherwise they will be so salty in the morning, but it is easy to eat too much salt

Here are a few pickles. A quick breakfast that can provide us with calories and protect the flora.

Day 1. Lactobacillus whole-wheat red date pie + natto + yogurt + small oranges

Day 2. Lactobacillus whole-wheat purple sweet potato rolls + eggs + sour soy milk + mango

Day 3. Lactic acid bacteria beef buns + natto + yogurt + red pomelo + pomegranate + walnut kernels

Day 4. Lactobacillus whole wheat steamed buns + cheese + sour soy milk + passion fruit

Day 5. Lactobacillus whole-wheat purple potato rolls + eggs + sour soy milk + oranges

Day 6. Lactobacillus whole-wheat purple potato rolls + milk tofu + sour soy milk + blueberries

Day 7. Lactic acid bacteria cheese steamed buns + eggs + yogurt + pomegranate + papaya

Serious friends may find that these breakfasts have many similarities, mainly the essential protein foods (yoghurt, soy milk , natto and milk tofu), staple food (lactobacillus steamed buns, lactobacillus steamed buns and lactobacillus flower rolls), fruits and vegetables (oranges, pomegranates, tangerines, persimmons, red dragon fruit and red pomelo). Protein strengthens your body's immunity, carbohydrates provide fuel for your brain, and crude fiber allows your intestinal bacteria to enjoy highly diverse living conditions. Tip: It’s better to make your own yogurt and avoid adding additives and sugar. It is not recommended to use commercially available yogurt instead (it contains sugar and additives). You can use homemade multi-grain porridge or five-grain soy milk instead, but at the same time, you can reduce the intake of staple food and increase the intake of protein.

Remember, don’t eat too much! Eating too much is counterproductive and will reduce your work efficiency throughout the morning, induce drowsiness, and may even cause bloating and gas, affecting the mood of yourself and those around you.