A nutritious breakfast should include at least three or more foods. Cereals and potatoes: cereals and potatoes, such as steamed bread, rolls, bread, rice, rice flour, etc. Meat and eggs: fish, poultry and other foods, such as eggs, pork, beef, chicken and so on; Milk beans: milk and its products, beans and their products, such as milk, yogurt, soybean milk, tofu, etc. Fruits and vegetables: fresh fruits and vegetables, such as spinach, tomatoes, cucumbers, broccoli, apples, pears, bananas, etc.
Specifically, it can be a cup of milk about 300 ml, 1 boiled egg; Try to choose solid food as the staple food, with coarse grains, such as coarse grain steamed bread, whole wheat bread, tortillas, steamed sweet potatoes, yam and so on. Fruits and vegetables can be fist-sized tomatoes or other vegetables with the same weight.
If breakfast is a mixture of protein, carbohydrate and fat, such as steamed stuffed bun, sandwich, beef noodles and rice noodles, the amount of vegetables, eggs and milk can be flexibly adjusted according to the above breakfast mode.