Introduction: Breakfast should be varied and well-balanced. The nutritional adequacy of a breakfast can be evaluated based on the variety of food groups it includes.
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If your breakfast includes:
1. Cereals;
2. Animal-based foods (meat, eggs);
3. Milk and dairy products;
4. Vegetables and fruits, then the breakfast is nutritionally adequate. If it includes only 3 of these categories, it is relatively adequate. If it includes 2 or fewer categories, it is nutritionally inadequate.
The energy provided by breakfast should account for 25% to 30% of the total daily energy. For an adult's breakfast, 100 grams of cereals can be chosen, such as steamed buns, bean buns, oatmeal, bread, noodles, or congee; a moderate amount of protein-rich foods like meat, eggs, milk, and soy products; plus 100 grams of vegetables and 100 grams of fruit.
The energy and food amounts required vary by individual depending on age and physical activity level, and should be adjusted according to specific circumstances.