What makes a breakfast nutritious?
Experts say a nutritious breakfast should meet five criteria: containing starchy foods, high-quality protein, fruits and vegetables rich in dietary fiber and vitamin C, nuts, and healthy cooking methods.
Experts further emphasize that first, the main course should be varied, ensuring an adequate intake of carbohydrate-rich foods. This also means combining whole grains with refined grains, grains with legumes, and grains with tubers.
Second, it should include foods rich in high-quality protein, such as eggs, soy products, lean meat, milk, and cheese.
Third, it should include a certain amount of fruits and vegetables to obtain a richer supply of nutrients and dietary fiber.
Finally, it's best to include a moderate amount of nuts, such as walnuts, hazelnuts, and peanuts, but not too much—20 grams is sufficient.