A reasonable and healthy daily diet, that is, the nutrition contained in three meals a day, must meet the basic needs of human energy consumption and the needs of physical growth and development. A reasonable and healthy diet can make the body healthier and achieve certain weight loss goals. Let's take a concrete look. Healthy diet: three meals a day.

1, breakfast:

The ancients said that breakfast is natural food, lunch is human food, and dinner is ghost food; Foreigners say breakfast is like a nobleman, lunch is like a commoner and dinner is like a beggar. Therefore, breakfast is very important. A day's plan lies in the morning, and breakfast should be supplemented with enough energy to meet the needs of a day's work. The specific time of breakfast should be determined according to work and daily life, and the time interval between meals should be 4~6 hours. But when to have breakfast depends on what time you get up. It is best to have a fixed time for three meals. If you don't have time to eat a meal, I suggest you prepare some food in the office or bag, such as snacks with high nutritional value such as dates, almonds, milk and yogurt, and sweets with high calorie and low nutrition such as biscuits and cakes are not suitable. If you don't have time to eat, don't be hungry all the time, otherwise it will not only hurt your stomach, but also disturb the ability of digestive tract to secrete digestive juice. Therefore, the choice of breakfast should be low in energy, balanced and complete in nutrition, especially rich in dietary fiber. Pure milk, eggs, a little meat and some vegetables are enough.

2. Lunch:

The amount of lunch should be sufficient, that is, eat enough staple food and vegetables, and try to have as many kinds of ingredients as possible. Lunch is mainly based on carbohydrate staple food, but remember not to overdo it. Eat some meat, fish, eggs and bean products with high content of protein and lecithin. Because these kinds of food can provide the body with a lot of high-quality protein, so as to keep a clear head and help the memory function greatly. But we should also pay attention to the right amount, otherwise it may affect the daily activities in the afternoon.

3. Dinner:

Dinner is equally important. At night, you should add some nutrition to enhance your satiety and avoid feeling too hungry. It's best to eat some light, oily food, eat less carbohydrates and high-calorie food, and eat some fruits to supplement certain sugar, vitamins and minerals.

It's hot and dry in summer, which makes people lose their appetite easily. How to eat can help promote your appetite?

To solve this problem, we must first have a good sleep. Only when we are full of energy will our appetite be better. Improving the quality of breakfast as much as possible can also lay a solid foundation for the day. It should be noted that in summer, people tend to eat too much fruit, and the content of B vitamins in fruits is low, and the protein is less, which will make people depressed, reduce their vitality, be prone to edema and deteriorate their digestive ability. So eat fruit in moderation every day, not more than a catty. In summer, we should ensure adequate intake of protein, such as sauce beef and egg soup. In addition, it is recommended to drink more yogurt in summer, which is refreshing and nutritious, and can stimulate appetite and promote digestion.

Tips: three meals a day, scientific and reasonable; Pay more attention to reducing the intake of high-fat foods, otherwise it will easily lead to fatty liver and other diseases. Eat less fat and more lean meat, and don't eat too much protein every day, otherwise it may lead to overnutrition. It is best to walk or stand for more than 30 minutes after meals, which can effectively avoid abdominal fat accumulation and promote digestion. A scientific, healthy and reasonable diet can make your body healthier and help you lose weight effectively. Long-term healthy diet can also reduce the occurrence of physical diseases, enhance immunity and make the body healthier.