A good breakfast should include the basic food groups: staple foods, protein-rich foods, and fruits and vegetables. If you can follow the "pick three, reduce four" principle—choosing more foods that are beneficial to your health and cutting back on those that are not—you will have a very nutritious breakfast.
One: "Pick" Whole Grains
Such as mixed bean congee, millet congee, black rice congee, oatmeal, steamed bean buns, whole wheat steamed buns, whole wheat bread, sweet potatoes, and fresh corn. Relying solely on white rice and refined flour means you're missing out on a lot of nutrition.
Two: "Pick" Low-Fat, High-Protein Foods
Such as boiled eggs, tea eggs, milk, yogurt, soy milk, tofu, beef in soy sauce, and lean meat. These foods are rich in nutrients, provide high-quality protein, and increase satiety, so you won't feel hungry by 11 a.m.
Three: "Pick" Fresh Fruits and Vegetables
Especially those with deep colors, as they are more nutritious and can help with weight management. Stir-frying, raw salads, or steaming are all great ways to prepare vegetables for breakfast.
Just doing the "pick three" isn't enough; the "reduce four" is also crucial.
One: "Reduce" Refined Grains High in Added Fats
Such as fried dough sticks, savory fried cakes, egg tarts, biscuits, instant noodles, flaky pastries, and other pastries. These have low nutritional value and high fat content. Although they are convenient, tasty, and filling, they are not good for a balanced diet and should be eaten sparingly or not at all.
Two: "Reduce" High-Fat Protein Foods
Such as fried eggs, bacon, ham, fried steak, and fried chicken (in a burger). While they may have some nutritional value, their fat content is too high. Regular or excessive consumption is unhealthy, so they should be eaten in moderation.
Three: "Reduce" High-Sodium Foods
Such as pickled vegetables, salted vegetables, preserved mustard tubers, and soy sauce-preserved vegetables. These have very little nutritional value and mainly serve to stimulate the taste buds. They are also high in salt, which is not good for blood pressure control.
Four: "Reduce" Various Beverages
Such as fruit and vegetable drinks, milk drinks, and yogurt drinks. They may taste good and seem nutritious, but in reality, they are mostly made of sugar, flavorings, and other food additives, with very little actual fruit, vegetable, or milk content.
Whether you're "picking three" or "reducing four," as long as you are mindful, you can make healthy choices even when eating breakfast out.