Breakfast food should be varied and reasonably matched.
The nutritional adequacy of breakfast can be evaluated according to the number of food types. If breakfast includes four kinds of food: a. cereal, b. animal food (meat and eggs), c. milk and dairy products, d. vegetables and fruits, breakfast is nutritious; If only three categories are included, breakfast is more nutritious; If only two or less of them are included, the nutrition of breakfast will be insufficient.
The energy provided by breakfast should account for 25%~30% of the total energy of the whole day.
Adult breakfast food, cereal 100g, you can choose steamed bread, tofu, cereal, bread, noodles, porridge and so on. Appropriate protein food such as meat, eggs, milk, bean products, etc. ; Vegetable100g, fruit100g. Individuals with different ages and different labor intensities need different amounts of energy and food, which should be adjusted according to specific conditions.
The above data comes from the Dietary Guidelines for China Residents (2007) issued by the Ministry of Health.