Eating a good breakfast is very beneficial to your health. Here are the scoring standards for breakfast, see how many points you can get.
1. If your breakfast includes starchy staples totaling over 50 grams, you get 20 points. If one-third of them are whole grains or tubers, you get an additional 10 points. Staples mainly refer to foods rich in carbohydrates, such as bread, steamed buns, oats, whole grains, or starchy legumes like red beans, mung beans, kidney beans, peas, etc. They can also be starchy tubers such as potatoes, sweet potatoes, Chinese yams, taro, etc.
2. For high-protein foods such as over 100 grams of dairy, at least half an egg, 20 grams of meat or fish, or a cup of soy milk and a few pieces of tofu, you get 15 points for eating one type and 30 points for eating two or more types.
3. If your breakfast includes vegetables, you get 15 points; if it includes fruit, you get 15 points; if it includes both, you get 20 points.
4. If your breakfast includes nuts like pine nuts and almonds, you get 15 points; if it includes oilseeds like peanuts and melon seeds, you get 15 points; if it includes both, you get 20 points. Switch the peanuts, melon seeds and other nuts you eat while watching TV at night to the morning. One spoonful of almonds, pine nuts, or peanuts can improve the quality of your breakfast and prevent obesity.
5. If you use a deep-frying cooking method, 15 points will be deducted from the total score; if you use a barbecue or smoking cooking method, 15 points will be deducted.
6. If you didn't eat breakfast, you get 0 points.