"Eat well in the morning, eat enough at noon, and eat less at night". Although the total amount of food each person eats may be different, the proportion distribution can refer to 3: 4: 3, that is, generally speaking, the energy of breakfast, lunch and dinner accounts for 31%, 41% and 31% of the total energy respectively.

Eat 31% of breakfast, because the body has just woken up, the appetite is not high, and the digestive ability is in a "preheating state". However, nutrition should be guaranteed to provide the energy needed for work and study in the morning. The best breakfast combination is starch food, high-quality protein food, fruits and vegetables rich in dietary fiber and vitamin C, and nuts. You can eat more lunch in moderation, because people have more activities and consume more energy during the day. Eating less at dinner is because people have relatively little activity and less energy demand after dinner, and eating 7 points full is also beneficial to sleep.

it is worth reminding that this is the energy ratio of three meals a day, not the quantity ratio. If you eat two meat buns (about 2 Liang) for breakfast, drink 1 bowls of sweet potato and corn porridge (about 2 Liang), and eat 1 apples in the morning; Eat 1 bowls of eight-treasure rice (about 3 Liang) for lunch, one meat dish and one vegetarian dish; Eating 1 cereal packets or steamed corn buns for dinner, plus 1 bowls of millet porridge, 1 portions of mixed tofu or black fungus mixed with onions, can almost reach the energy distribution ratio of 3: 4: 3 in the morning, middle and evening. Of course, this ratio is not static, and can be adjusted according to different energy needs. For example, people who have to work overtime at night can eat more dinner.

According to the recommendation of China Nutrition Society, each person should consume 1.25 ~ 225g of animal food such as fish, poultry, meat and eggs every day. Among them, 51-75g of livestock and poultry meat, 51-111g of fish and shrimp, and 25-51g of eggs. The specific intake can be adjusted flexibly, and the general proportion can refer to the fish-egg collocation ratio of 2: 2: 1, and pay attention to the general proportion of all kinds of food in each layer of the dietary pagoda for a long time.

Maybe most families can't eat fish every day, so they can eat fish 2-3 times a week, with 1.51-211g each time. Usually, you should try to eat more white meat (such as poultry and fish) and less red meat (such as pigs, cows and mutton). Beef and mutton can be eaten once a week, and meat should be arranged for breakfast or Chinese food. In addition, normal people had better eat an egg every day. People with dyslipidemia or obesity are advised to eat 2 ~ 4 eggs a week. The healthiest way to eat eggs is to cook them, preferably in the morning or at noon, so as to avoid taking in too much cholesterol at night.