A nutritious breakfast should include these four types of food.

Introduction: Is my breakfast nutritious? Many people have this question. Here, I will provide you with a simple method for evaluation: a nutritious breakfast should include 4 major food groups.

First group: Cereals and tubers, i.e., staple foods. Mantou (steamed bun), bread, cereal, noodles, red bean paste buns, etc., are all suitable as staple foods for breakfast.

Second group: Animal-based foods such as meat, fish, and eggs.

Third group: Milk, beans, and their products.

Fourth group: Vegetables and fruits.

If your breakfast includes all 4 of these food groups, it is considered nutritionally sufficient. If it includes only 3 groups, the breakfast is fairly nutritious. If it includes 2 or fewer groups, the breakfast lacks adequate nutrition.

Rose Mantou

In the morning, the digestive system is not yet fully active. Therefore, it is very important for breakfast to be easily digestible and to stimulate the appetite. This is especially true for staple foods; try to avoid fried foods. Fermented grain products and congee (rice porridge) are generally easier to digest. For example, red bean paste bun + millet and rice congee, whole wheat bread + mung bean congee, corn and millet roll + lily and Chinese yam congee, and sesame paste roll + goji berry and oatmeal congee are all good combinations.

For the second group, excellent choices include soft-boiled eggs, poached eggs, steamed egg custard, and five-spice pig liver. For the third group, yogurt and cheese are easier to digest, and natto, tofu, dried tofu sheets, and soy milk are also good options.

Milk Custard

For the last group, it's best to choose fresh, dark-colored vegetables and fruits. For example, cold-mixed black fungus with bell peppers, sesame sauce mixed with lettuce, peanuts mixed with purple cabbage, and lightly stir-fried broccoli are all suitable for breakfast. These food groups can also be combined. For example, shredded carrots scrambled with eggs, yogurt mixed with strawberry pieces, or bell peppers and purple cabbage mixed with pig liver. Of course, if you are short on time, eating a few pieces of apple or orange is also acceptable.

Cold-Mixed Purple Cabbage