1 Eat more fiber and high fiber food, which is resistant to digestion and easy to make people feel full. Cereal food contains fiber and is very delicious. Cardiologists recommend that adults consume 25-30 grams of fiber every day. In addition, nutrition experts recommend eating low-fat milk cereal and adding some fruits. Fruit is not only nutritious, but also gives you a feeling of fullness without increasing too many calories.

Recommended breakfast: smart oatmeal, smart milk+calcium oatmeal, smart wheat germ, smart high-fiber rye, smart red bean barley oatmeal, smart medlar yam, smart black bean sesame oatmeal.

Experts in protein suggest that people drink dairy products and bean products for breakfast to supplement the protein of animals and plants. It is best to drink soybean milk breakfast with milk, which has high whey protein content. Soybean protein in soybean milk is a kind of high-quality plant protein, which can provide nine amino acids that the human body cannot synthesize by itself and must absorb from the diet.

Breakfast recommendation: intelligent high calcium soybean milk powder, intelligent vitasoy milk powder, intelligent middle-aged and elderly soybean milk powder, intelligent soybean milk powder.

Sugar and refined grains should be controlled. Experts advise people to eat foods that release calories slowly, such as eggs, oats or bran flakes, instead of corn flakes, because they should keep their minds sharp. Experts conducted experiments on 106 female college students, and found that if the food you eat for breakfast releases glucose slowly, your memory will be stronger.