谷薯类：为我们的活动提供能量，如馒头、面包、杂粮粥、红薯、南瓜、馄饨……
肉蛋奶鱼：补充充足的蛋白质，抵抗病毒的入侵，如鸡蛋、牛奶、瘦肉、金枪鱼、豆制品……
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蔬菜or菌菇or水果：提供丰富的维生素和膳食纤维，早饭吃到2-3种，如苹果、胡萝卜、菠菜、香菇......
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