The first category: cereals and potatoes, the staple food. Steamed buns, bread, cereal, noodles, bean buns, etc. are all suitable as breakfast staples.

The second category: meat, fish, eggs and other animal foods.

Category 3: Milk, beans and their products.

Category 4: Vegetables and fruits.

If the breakfast includes these 4 categories of food, it is nutritionally adequate; if only 3 of them are included, the breakfast is nutritionally adequate; if only 2 of them or less are included , the breakfast is not nutritious enough.

Dietary Instructions for Sports and Fitness

Carbohydrates. Carbohydrates are the body's preferred source of fuel for physical activity and are an essential component of athletes' training plans. Bread, rice, cereals, pasta, fruits, and vegetables provide high-energy fuel to the muscles and can speed up the re-storage of muscle fuel after exercise. If you don't eat enough carbohydrates, you'll get tired more easily. The exact amount of carbohydrates required depends on individual training and personal requirements.

For athletes who train a lot, the daily carbohydrate requirement is 6 to 10 grams per kilogram of body weight. For example, if a 60-kg athlete trains for 2 to 4 hours a day, he will need approximately 360 to 600 grams of carbohydrates per day.

References for the above content: People's Daily Online - Fitness knowledge: Nutritious breakfast must have 4 types of food, People's Daily - Sports and fitness diet instructions, reasonable arrangement of three meals is more nutritious