First, how to choose a healthy breakfast for different groups of people Modern people’s breakfast for several categories: milk bottle family, walking meal family, burrito doughnut family, vegetarian family, porridge and small dishes family. Is their breakfast scientific? This article will tell you how to eat is the best choice. Second, the convenience of saving the bottle family often eat toast-type pineapple bread, red bean bread, cream bread, and then drink bottles of milk, sometimes with coffee. Because of the convenience of saving time, many families use this model of breakfast. Reminder: toast bread looks relatively “safe”, not filled and less sugar. However, the bread to be delicious, the oil must not be less, especially to eat smooth and smooth milk toast, egg toast, etc., will be more oil when making. As for the cream, jam or peanut butter on toast, which peanut butter is not low in calories and fat, so less smear is appropriate. Cream is another problem: modern people feel that animal fats are not good, and turn to vegetable cream, but most of the commercially available vegetable cream after hydrogenation, will form a trans fatty acid (transfattyacid). “This fatty acid has been proven to be associated with cardiovascular disease, and regular consumption is not good for your health”, explains Mr. Lin, a nutritional medicine doctor at Shanghai Hongqiao Hospital, so your spirits may start to go downhill before 10 a.m. Suggestion: Children and adults over the age of two can switch to low-fat or skim milk to reduce their total fat intake for the day. Stuffed bread is high in calories and fats, so don’t eat it often. If you want something sweet, you may want to choose 1 tsp of jam. In addition, it is recommended to change the spread on toast frequently and avoid applying cream (accumulation of trans fatty acids), peanut butter (accumulation of aflatoxin) or jam (accumulation of sugar) every day, and apply less. With two slices of toast spread peanut butter, cream or sandwich a slice of low-fat cheese, and a bottle of low-fat milk or yogurt, is a more appropriate choice. If you have time, prepare some lettuce, tomatoes, cucumbers sandwiched between the food, nutrition will be more balanced. Third, eat on the go many office workers every morning in the convenience store to buy breakfast, eat on the go. This is the case of Wang Lingling, who works in an advertising agency, and it has been her breakfast habit for several years. “Anyway, you can buy it nearby and take it away, and there are a lot of things you can change to eat.” Lingling Wang said. Sometimes she eats onigiri with yogurt, and sometimes she chooses tea eggs or meat buns. Reminder: The fillings wrapped in onigiri, such as ham and chicken, are animal sources of protein and are of better quality. Although the meat content is not much, but with a complete protein source of milk, this set of breakfast calories (about 370-420 calories) and protein intake will be enough. If you choose the meat package with milk, the protein intake is also fine. She cautioned that the sodium content of onigiri is also not low, especially for people suffering from high blood pressure. Suggestion: Because of the different fillings, the oil content of some rice balls is not low, so to reduce fat intake, it is recommended to pair them with low-fat milk or low-fat yogurt. Some convenience stores sell lettuce salad, so you can buy a box to meet your vegetable intake for breakfast, but keep the salad dressing to a minimum. People who are not used to eating lettuce in the morning do not have to force themselves, but try to make up for it in lunch and dinner. Fourth, the rush of the burrito doughnut family More and more people to sandwiches, burgers and other Western-style breakfast close, in the magazine editorial reporter Zhang Yiwen is still a traditional burrito, doughnuts with soy milk fond of. She used to eat doughnuts when she was a child, “It was fun to watch a small piece of dough turn into a long doughnut!” When she grew up, she felt that doughnuts were too oily and not good for her health, so she chose to eat burritos or rice balls for breakfast. Reminder: is the oil content of baklava really less than doughnuts? Nutritionists don’t think so. “The invisible grease is the most terrible”, said Mr. Zhao of the Guangzhou Nutrition Society. Soybean milk stores sell baklava, doughnuts, egg cakes, turnip cakes and fried dumplings, all of which have a high grease content. However, like doughnuts, egg cakes, which are visible on the surface of the oil, people will be alert when eating, but the general public often fall for the burrito, thinking that the burrito is baked, the surface is not oily, the heat and fat must be less, but the fact is not necessarily so. Mr. Zhao said, “The reason why the baklava tastes crispy and delicious is all because a lot of oil was added during production.” The calorie content of a baklava is about 230-250 calories, of which about 25% of the calories come from fat, plus soy milk is also a medium-fat food, the amount of fat in this combination is really high. As for rice balls, the amount of calories and fats is even higher. A medium-sized rice ball has more than 550 calories, and the calories from fat account for about 47% of the total calories, and if paired with a cup of soy milk or milk, the total calories will exceed 700 calories, which is more suitable for heavy laborers to eat occasionally. Suggestions: This type of breakfast is high in calories and fat, it is best to eat less, not more than once a week, and the lunch and dinner of the day must be as light as possible, do not eat fried, pan-fried, stir-fried food. This type of breakfast as well as the lack of vegetables, so in the other two meals to add more. Fruits will be supplemented depending on personal habits. When eating sesame seeds on scones or doughnuts, it is recommended that they be served with soy milk rather than rice milk, because rice milk is still a rice product and the protein quality is poor. The sesame seeds sprinkled on the baklava usually cannot be chewed finely, after swallowing, the sesame seeds stick to the stomach wall, easily causing stomach pain in some people, and may even cause stomach inflammation, so please be careful when eating.