Happy breakfast-nutritious breakfast is actually the most important meal of the day. It is best to eat less carbohydrate-rich foods such as porridge, sweet bread or fried noodles for breakfast, so as not to increase serotonin in the brain. In addition, breakfast should not eat fried dough sticks, eggs and bacon and other indigestible foods containing a lot of fat and cholesterol. Because of the fast pace of life and tight time, office workers can choose some low-fat, high-nutrition, convenient and fast foods as breakfast. You can choose to eat more foods with low fat content, such as lean meat, fresh fruit or fruit juice, and ensure a certain amount of high-quality protein, such as milk, soybean milk or eggs, so that people's minds can react flexibly, think quickly, feel comfortable, work and study efficiently, and have a happy day. Nutritional lunch-nutritious lunch is the most critical meal to replenish energy. Generally speaking, carbohydrate should not be the main lunch, such as eating rice, noodles, bread and desserts rich in sugar and starch, which will make people feel tired and difficult to concentrate on their work. Especially avoid eating convenience food instead of lunch. The lunch structure of office workers should focus on eating protein and meat, fish, eggs and bean products with high choline content. Because the high quality and high protein in this kind of food can increase tyrosine in human blood, make it transform into chemicals such as dopamine and norepinephrine, and keep people's thinking sharp, and choline is a chemical medium that transmits acetylcholine to the brain. Acetylcholine plays an important role in the understanding and memory function of the brain. Wonderful dinner-beauty because most of the time from dinner to the next morning is spent in bed, and the body's calorie consumption is not large. Don't overeat at dinner, pay attention to a small amount of high quality, and choose carbohydrate-based foods, which can promote insulin secretion in the body, help muscle cells absorb a large amount of amino acids in the serum, and then let more tryptophan enter the brain and turn it into serotonin with calming effect, which can make you sleep soundly and better face the next day's work. At the same time, we should eat less foods rich in protein, such as eggs, which are high in fat and cholesterol. Because there are too many calories in dinner, the excess calories will inevitably be converted into fat and stored in the body. Regular lifestyle and scientific eating habits can help office workers maintain physical and mental health and good work spirit, better resist diseases and meet fierce competition.