Studies have shown that eating an egg every morning will not only increase cholesterol, but also reduce people's calorie intake throughout the day and unconsciously lose weight. Eggs provide high-quality protein, and also contain 12 vitamins and minerals, among which B vitamins help to improve memory.

2.yogurt

Low-fat yogurt is the best, rich in calcium, vitamins, protein and potassium. In addition, probiotics in yogurt are more helpful to maintain the balance of flora in the body. If you don't like yogurt, skim milk and cheese are also good choices. Dairy products contain almost all the nutrients needed by the human body, and the proportion of various nutrients is also very balanced.

3. Kiwifruit

Kiwi is known as the "crown of fruits" and contains high-density nutrients. A kiwi fruit can guarantee the vitamin C you need all day. In addition, it also provides abundant vitamin A, as well as plant fiber and potassium. Kiwifruit is also very convenient to eat. Cut it in half with a knife and enjoy it like ice cream with a spoon.