Normal people are generally accustomed to eating three meals a day, how to arrange the three meals a day is learned. Some families have a very reasonable arrangement, eat a variety of patterns, while some families have a simple diet can not be simple, extremely monotonous varieties. Three meals a day should not only be regular and quantitative, but more importantly, should be able to ensure the supply of nutrients and achieve a balanced diet. In general, the nutritional needs of the day should be spread evenly among the three meals. The calories taken in each meal should account for about 1/3 of the total calories for the whole day, but lunch should be supplemented with calories consumed in the morning, but also for the afternoon's work and study to provide energy, can be more. Therefore, the calories of three meals a day, breakfast should account for 25% -30%, lunch accounts for 40%, dinner accounts for 30% -35%. So, how to arrange three meals a day? It is often said that "eat well in the morning, eat full in the afternoon, eat less in the evening", this health experience is reasonable. Breakfast should not only pay attention to the number, but also pay attention to the quality. Staple food generally eat starch-containing foods, such as steamed bread, bean buns, cornmeal nests, etc., but also appropriately increase the number of protein-rich foods, such as milk, soybean milk, eggs, etc., so that the body's blood glucose quickly rise to normal or more than the normal standard, thereby invigorating the spirit of the people can be energized to work and study. Lunch should be eaten appropriately and more often, and the quality should be high. Staple foods such as rice, steamed buns, cornmeal cakes, bean buns, etc., and side dishes should be increased with foods rich in protein and fat, such as fish, meat, eggs, soy products, etc., as well as fresh vegetables, so that the body's blood glucose continues to be maintained at a high level to ensure that the afternoon's work and study. Dinner should be small, light and easy to digest, and eat at least two hours before going to bed. If you eat too much dinner and eat a lot of food containing protein and fat, it is not easy to digest and also affect sleep. In addition, people are not active at night, eat too much easy overnutrition, can also lead to obesity, may also make fat deposits to the arterial blood vessel walls, leading to cardiovascular disease, it should be reasonable arrangement of three meals a day. Scientific collocation of three meals a day dietary principles Three meals a day to eat three meals people eat not just to fill their stomachs or cravings, mainly to ensure the normal development of the body and health. Experimental evidence: three meals a day, food protein digestion and absorption rate of 85%; such as changing to two meals a day, each meal to eat half of the amount of food throughout the day, the protein digestion and absorption rate of only 75%. Therefore, according to the living habits of our people, generally speaking, three meals a day or more reasonable. At the same time, it should also be noted that the time between meals should be appropriate, the interval is too long will cause a high degree of hunger, affecting people's labor and work efficiency; interval if too short, the last food in the stomach has not been emptied, then eat the next food, will make the digestive organs do not get proper rest, digestive function will be gradually reduced, affecting the appetite and digestion. General mixed food in the stomach stays about 4 to 5 hours, the interval between two meals to 4 to 5 hours is more appropriate, if 5 to 6 hours basically also meet the requirements. Biological clock and three meals a day: modern research has proved that the digestive enzymes in the human body are particularly active in the morning, midday and evening, which means that when people eat is controlled by the biological clock. ◎ Brain and three meals a day: the human brain accounts for a large proportion of the body's daily energy consumption, and the brain's energy supply can only be glucose, which requires about 110 to 145 grams per day. The liver can only provide about 50 grams of glucose from each meal at most. With three meals a day, the liver can provide enough glucose for the human brain. Digestive organs and three meals a day: solid food takes about 30-60 seconds to travel from the esophagus to the stomach, and stays in the stomach for 4 hours before reaching the small intestine. Therefore, it is reasonable to have three meals a day at intervals of 4 to 5 hours from the point of view of digestion. The choice of food for three meals: what food to choose for three meals a day, how to mix, and what method to cook, are all very delicate, and vary from person to person. Generally speaking, the main food and side dishes of three meals a day should be coarse and fine, animal food and plant food should have a certain proportion, it is best to eat some beans, potatoes and fresh vegetables every day. The scientific distribution of three meals a day is determined by each person's physiological condition and work needs. According to the amount of food distribution, the ratio of breakfast, lunch and dinner is 3:4:3, if someone eats 500 grams of staple food every day, then the morning and evening should eat 150 grams, 200 grams at noon is more appropriate.