Don’t eat enough for three meals, so that the stomach does not bear too much weight, so that the stomach can easily carry the food and absorb it, and the body will be relaxed and flexible. If you eat too much, you will start eating another meal before you have finished digesting the previous meal, which will cause food accumulation and nutrition will not work well. Lunch is the main meal of the day. Since the body consumes a lot of energy in the morning and continues to work and study in the afternoon, the calories from lunch should account for about 45% of the total calories needed by people of different ages and physical strength every day.

Generally, dairy products, eggs, soy products, etc. can be used for breakfast to provide high-quality protein; livestock and poultry meat, fish and shrimp, eggs, soy products, etc. can be used to provide protein for lunch and dinner. For snacks, you can choose milk, nuts, etc. to provide protein. Try not to eat highly processed foods. For example, gluten, vermicelli, fried dough sticks, drinks, etc., because of the need for processing, they basically contain no protein and vitamins. People eat these things just to pursue temporary appetite and have nothing to do with health. For work meals, you should try to avoid high-fat foods, such as eggplants and fatty meats with a lot of oil, and choose more light fish, shrimp, lean meats, eggs, beans, bacteria, algae, and fresh dark green vegetables.

Dinner should be as light, low-fat, and low-sugar as possible. You can eat less but you can’t skip it. Long-term dieting will cause endocrine disorders and is detrimental to health. The total diet should contain at least 4-5 foods. Soy products are also high in protein, which helps maintain muscle mass in our bodies. The more muscles you have, the more you will consume at rest, making it easier to gain weight. Eat some fruit and drink some milk half an hour before going to bed.

Eat in moderation and at regular intervals to prevent overeating; the result of overeating is that it is more likely to lead to obesity and stomach problems. It is best to have snacks in the morning and afternoon. Snacks will prevent you from exceeding the standard of food intake when eating the main meal, and are also more beneficial to your health. In addition, nutrition and physical exercise should be strengthened to improve the body's resistance.