1. Breakfast. Meal time: Be active for 30 minutes after getting up. Appetite is strongest at this time, which is the best time to have breakfast. Total nutrition: It is appropriate to account for 30% of the daily total, that is, 100 to 150 grams of staple food and about 400 to 600 kcal of calories. Best foods: eggs, milk, soy milk, oatmeal, juice, green leafy vegetables, fruits, bread, steamed buns, hanaki, tomatoes, etc.

2. Lunch. Total nutrition: Lunch calories for people of different ages and physical strength should account for 40% of their total daily caloric requirements. Staple food selection: about 150~200 grams, you can choose from rice, steamed buns, noodles, flatbreads, cornmeal cakes, etc. Non-staple food options: 50 to 100 grams of meat, poultry and eggs, 50 grams of soy products, 200 to 250 grams of vegetables, the total amount is about 240 to 360 grams.

3. Dinner. Meal time: It is best to finish before 8pm. Nutritional combination: Staple food is essential. You should also consume more fresh vegetables and try to reduce the intake of foods containing too much protein and fat. Drinking yogurt at night is more beneficial to health. Best foods: Moderate amounts of staple food, green leafy vegetables and foods rich in high-quality protein, such as fish, lean meat, soy products, etc. Snacks: mainly fruits (because the best time to eat fruits is between meals, not immediately after meals).