Eat early: after a night's sleep, the human stomach is empty, and you can only be refreshed by eating something in the morning, so breakfast should be early. Should be slow: chewing slowly is good for digestion, and wolfing down will increase the burden on the stomach. Should be less: Although the nutrients needed by the human body come from diet, overeating can also damage digestive organs such as gastrointestinal tract. Should be light: the five flavors of diet should not be partial, and eating more light flavors is good for your health. Proper warmth: the stomach likes warmth and hates cold. Diet should be warm but not cold, which is beneficial to the digestion and absorption of food by the stomach. It should be soft: hard things are the most difficult to digest, while half-cooked meat is more likely to hurt the stomach, especially people with bad stomachs and older people, who are very prone to illness. Therefore, according to the study life of high school students, there are usually 4-5 main classes in the morning, and the brain cell activity is quite intense. Breakfast is especially important, so we must ensure the quality and quantity. In order to make breakfast (including sound meal) account for 30% of the total heat energy of the whole day, lunch 35%-40% and dinner 30%-35%, the muscle cells of senior high school boys grow at a high speed, and the activity is generally greater than that of senior high school girls, so the heat energy supply is more than that of girls 100-0300 kcal, and the staple food of the day is 400-600. Rice, flour, potatoes and miscellaneous grains with high carbohydrate content are used as main raw materials. Non-staple food meat and fish 100 ~ 150g, eggs 1-2 (duck eggs and goose eggs are also acceptable), moderate amount of soybeans and bean products, 500-750g of fresh vegetables, 50-250g of fruits/kloc-0, 200ml of milk. Animal liver and blood can be taken in moderation, 2-3 times a week. Every meal should have a good mix of main and non-staple food, which can give full play to the complementary role of protein and improve the utilization rate of protein. Take breakfast as an example, staple food (cereal, rice), non-staple food (marinated eggs, pork floss or small fish) and a proper amount of fresh vegetables; Among them, non-staple food can also be replaced by bean products such as boiled soybeans, dried beans and tofu. In addition, the mixing of rice and flour is also very important, dry and thin. Do not eat porridge and soup at one meal, or eat dry and thick food without soup. For example, steamed bread with porridge of eggs or beans and its products is more reasonable. Choose foods rich in vitamins and inorganic salts. Foods rich in vitamins and inorganic salts include milk, lean meat, seafood and vegetables. .

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Supplementary answer: Eat three meals a day and have a good breakfast, otherwise your blood sugar will drop, your memory will drop, and you will even feel groggy from 9: 00 am to 10. It is best to have 1 to 2 eggs, boiled or steamed in white water to make egg blossoms. You should have a big lunch. Don't eat too much for dinner, or your stomach will be congested and your brain will be short of blood supply when you study at night. To review your lessons late at night, you can eat some milk, cakes and biscuits 1 hour before going to bed.

The following are the nutrition recipes for the week before the exam for your reference:

Monday: breakfast: steamed bread and strawberry jam, milk (or soybean milk), boiled eggs 1, pickled cucumber fruit: summer orange or white radish 1 Chinese food: buckwheat rice, mushroom cabbage, sweet and sour hairtail, tofu and blood-soaked loofah soup; Dinner: mung bean porridge, Chinese cabbage and pork steamed stuffed bun, dried shrimps and melon.

Tuesday: breakfast: corn, milk (or soybean milk), spiced tea eggs 1, bean curd (1/4) fruit: loquat (or longevity fruit) 3-4 Chinese food: peanut rice, eggplant powder, chopped green onion mashed potatoes, duck seaweed soup dinner: winter amaranth porridge.

Wednesday: breakfast: fresh meat buns, milk (or soybean milk), salted duck eggs (half), three-course vegetables (lettuce, white radish, carrot) fruit: pear (or watermelon) one Chinese meal: red date rice, roast beef with soybeans, fried green beans, Flammulina velutipes, laver and egg soup; Dinner: three fresh noodles (pork liver, ham)

Thursday: breakfast: apple sauce roll, milk (or soybean milk), boiled egg 1, fried cowpea fruit: banana (or cucumber) 1 Chinese food: two rice (black rice, standard rice), sliced mushrooms, yellow fungus, fried cucumber with red pepper, and white radish kelp sparerib soup. Dinner: soybean porridge.

Friday: Breakfast: steamed stuffed bun with sauce meat, milk (or soybean milk), three-course vegetables (lettuce, white radish, carrot) and quail eggs. Two kinds of fruits: kiwi fruit (or peach) 1-2 Chinese food: red bean rice, konjac roast duck, red pepper fried cauliflower, fish head mushroom soup and winter amaranth. Dinner: celery, pork buns, scrambled eggs with tomatoes and amaranth soup.

Saturday: breakfast: bread, milk (or soybean milk), fried eggs 1, spiced dried bean curd fruit: strawberry (or plum) 5-6 Chinese food: rice (rice, millet), spiced goby, colorful silver silk (bean sprouts, carrots, lettuce), Coprinus comatus, black fungus and pork liver soup dinner: corn.

Sunday: breakfast: sesame paste roll, milk (or soybean milk), boiled egg 1, lobster sauce anchovy fruit: apple (or radish) 1 Chinese food: golden rice (corn grits, standard rice), black fungus bamboo shoot roast chicken, sweet and sour cabbage, mung bean and pumpkin soup; dinner: leek, pork, jiaozi and garlic vine.