A nutritious and healthy breakfast includes four major food groups: cereals and potatoes, animal foods and protein-rich soybeans, vegetables and fruits. Meeting 3 of the above 4 categories is considered a nutritious breakfast. If your breakfast only includes one or two items, it may need to be changed.

01. Cereals and potatoes

Such as steamed buns, steamed buns, bread, noodles, rolls, eight-treasure porridge, etc. If possible, you can choose sweet potatoes, oats, red beans and other cereals and potatoes.

Milk and eggs are rich in protein, calcium, etc., and their nutritional value is indeed relatively high. However, a nutritionally balanced breakfast should also include cereals, vegetables and fruits, especially cereals.

If breakfast contains less carbohydrate-rich cereals and only eats milk and eggs, it will cause protein to be decomposed to provide energy, resulting in "overuse". It is very necessary to increase the staple food appropriately.

You can add some whole grains to your breakfast porridge or steamed rice, which is not only nutritious but also satiating.

02. Meat, eggs, milk, beans

Such as milk, yogurt, eggs, beef, chicken, fish and shrimp, as well as tofu, dried beans, and soy products Wait and choose one. This kind of food can not only provide our body with high-quality protein, slow down the emptying speed of the stomach, and make us feel full.

It is not very convenient to supplement protein by eating meat in the morning, and few people will choose to eat a lot of meat in the morning. Generally speaking, people mainly eat eggs or drink milk. Eggs are usually boiled or fried.

If the eggs are small, you can eat two.

03. Vegetables

Time is tight in the morning and there is often no time to cook. You can pair it with cucumbers, bell peppers, lettuce, tomatoes and other vegetables that can be eaten cold, or you can also boil cabbage and then eat it cold. .

Many people hardly eat vegetables for breakfast, but in fact eating some vegetables for breakfast can provide sufficient vitamins and dietary fiber, which is very beneficial for weight control and preventing constipation.

Furthermore, fresh vegetables are rich in essential nutrients, vitamin C, and the darker the color of the vegetables, the higher the vitamin C content. Generally speaking, broccoli, green cabbage, cabbage, spinach, tomatoes, cucumbers, celery, carrots, onions, etc. are recommended.

04. Fruit

In addition to the above three categories, fruits can also be brought. It is recommended to eat seasonal and local fruits, such as apples, bananas, pears, grapefruits, oranges, kiwis, etc., and try to have fruits every day.

If some people are afraid of cold stomachs, they can heat the fruit and eat it, which tastes good. If they don’t want to eat fruit in the morning, it can also be used as a snack between meals.