1. It is convenient and easy to have bread for breakfast and then drink milk or coffee. But pay attention to the choice of whole wheat bread and oatmeal. And use less peanut butter. It has been proved that vegetable butter is hydrogenated to form a trans fatty acid, which is related to cardiovascular diseases and is harmful to health if eaten frequently.

2, two pieces of toast coated with peanut butter and cream, and then drink a bottle of low-fat milk or yogurt, is a more suitable choice. If you have time, prepare some lettuce, tomatoes and cucumbers to eat, and the nutrition will be more balanced.

3, tea eggs or meat buns with milk, preferably with lettuce salad.

4. How about traditional baked wheat cake and fried dough sticks with soybean milk? Sesame cakes are crispy and delicious because they are made with a lot of oil, and soybean milk is also a medium-fat food. This combination is really high in oil. Too much fat makes most nutritionists think little of this breakfast.

5. There is no problem of high oil in porridge dishes, but pickles and bean curd have low nutritional value and high sodium content. In addition, preservatives may be added to processed food, which is easy to harm liver and kidney if eaten frequently. Some elderly people or vegetarians only eat pickles and bean curd porridge, lacking protein, which is not an ideal way to eat. When eating porridge, it is best to have a poached egg or a piece of lean meat, while vegetarians choose to eat a piece of tofu or bean products such as dried tofu and vegetarian chicken.

6. Eating fruit in the morning is gold, eating it at noon is silver, and eating it at night is copper, so it is best to add fruit to the breakfast menu. But it is not recommended to drink fruit juice because the calories are too high.