Is my breakfast nutritious? This is a question many people have. Here, I'll provide a simple method for you: a nutritious breakfast should include foods from 4 major groups.
Group 1: Grains and tubers, which are staple foods. Steamed buns, bread, cereal, noodles, bean paste buns, etc., are all suitable as staples for breakfast.
Group 2: Animal-based foods such as meat, fish, and eggs.
Group 3: Milk and beans and their products.
Group 4: Vegetables and fruits.
If your breakfast includes all 4 of these food groups, it is nutritionally adequate. If it includes only 3 groups, it is fairly nutritious. If it includes 2 or fewer groups, it is not sufficiently nutritious.
In the morning, your digestive system is not yet fully active, so it's very important for breakfast to be easy to digest and to stimulate your appetite. Especially for staple foods, try to avoid fried foods. Fermented grain products and grains cooked into porridge are generally easier to digest. For example, bean paste buns + millet and rice porridge, whole wheat bread + mung bean porridge, corn and millet rolls + lily and Chinese yam porridge, and sesame paste rolls + goji berry and oatmeal porridge are all good combinations.
For the second group, choices like boiled eggs, sunny-side-up eggs, steamed egg custard, and five-spiced pork liver are excellent options. For the third group, yogurt and cheese are easier to digest, and natto, tofu, dried tofu, and soy milk are also good choices.
For the last group, it's best to choose fresh, dark-colored vegetables and fruits. For example, light dishes like bell peppers with black fungus, sesame sauce with wheat lettuce, peanuts with purple cabbage, and stir-fried broccoli are all suitable for breakfast. These food groups can also be mixed and matched, such as shredded carrots with scrambled eggs, yogurt with strawberries, or bell peppers and purple cabbage with pork liver. Of course, if you're short on time, eating a few pieces of apple or orange is also fine.