If you often stay up late, you should supplement vitamins, eat well at breakfast, lose weight and fight aging. There is a saying in China that "eat well early, eat well in the middle and eat well in the evening" is reasonable. Eating a nutritious breakfast with proper energy every day can enhance physical fitness and play a health care role in preventing diseases, losing weight and resisting aging. A good breakfast should have three combinations, namely, dry (such as bread, steamed bread and steamed buns) and thin (such as soybean milk and porridge), high-quality protein (such as beans, milk and eggs) and starchy foods (such as pure cereals), acid (such as cereals) and alkali (such as fruits, vegetables and milk). Avoid breakfast foods with high saturated fat content. In contrast, the combination breakfast of clear porridge and side dishes (people with a bad stomach can eat thick porridge), eating side dishes or lettuce with steamed bread or drinking essence soup (adding a little avocado and other protein things to make a fine paste) with a little staple food or cooking a bowl of vegetables, and adding a little meat or an egg is healthier and more nutritious. People who are afraid of obesity should eat less pasta and drink less soup, especially foods with a large amount of oil; If the quantity is small, consider eating fruit and vegetable juice or fruit juice first. Those who are malnourished or seriously deficient in protein may consider drinking a cup of warm milk or eating salty porridge with various nutrients or a meal with plenty of vegetables and a proper amount of protein, but it is more ideal to supplement fruits afterwards.