Generally, it is most appropriate to have breakfast 20-30 minutes after waking up, as this is when people's appetite is the strongest. Additionally, it is best to have a 4-5 hour interval between breakfast and lunch, which means breakfast is best consumed between 7:00 AM and 8:00 AM. If breakfast is eaten too early, the quantity should be increased accordingly or lunch should be moved earlier. Nutritional Balance—Main and supplementary dishes complementing each other, a balance of solid and soft foods, and a mix of meat and vegetables
One should consume starchy foods, such as steamed buns, bread, or congee. The calories supplied by breakfast, accounting for 30% of the total daily calories, mainly come from staple foods. A certain amount of protein is also necessary, from foods like eggs, meat floss, and soy products. Vitamins are the most easily overlooked nutrient; it's best to include some pickled dishes, small side dishes, or fruits. Ensure Adequate Hydration
Breakfast should include at least 500 milliliters of water to aid digestion, replenish the body's fluids, eliminate waste, and reduce blood viscosity. Drinking a glass of light honey water or plain warm water after waking up to nourish the digestive system is a key to good health. If you exercise in the morning, it is best to drink water before heading out. Easy to Digest
Breakfast foods must be easy to digest, nutritious, but not too greasy. Special attention should be paid to ensuring food is not too cold, as cold food can reduce the digestive capacity of the stomach and intestines.