Say goodbye to white rice porridge, milk toast, steamed bread and other staple foods, and replace them with oatmeal porridge, miscellaneous grains porridge, whole wheat bread, yam and sweet potato. These complex carbohydrates can be quickly converted into energy, providing power for the body and brain, and also providing a continuous feeling of fullness, so that you will not have the urge to give up halfway.

2. High quality protein food

Eating high-protein foods such as bacon, sausage, eggs and beans for breakfast can increase the body's satiety, reduce food intake and help control weight.

3, low-calorie food

Mainly choose foods with more water, more fiber and low calorie density. These foods can not only increase satiety, but also have low fat content. Such as kiwi fruit, pitaya, oatmeal and so on.

4. Fiber food

At least 5 grams of fiber should be consumed in a nutritious breakfast every day, which can be an apple, half a cup of blueberry juice or two pieces of whole wheat bread.

5.yogurt

This is one of the most healthy basic foods in breakfast. However, it should be noted that you should not buy fruit-flavored yogurt because it contains a lot of sugar and calories. It is best to choose ordinary yogurt, and then add berries, honey and even dark chocolate.