Three meals a day is the eating habit of our people, and it is also a traditional food custom that conforms to nutrition and hygiene. As the saying goes, "Good breakfast, full lunch and little dinner" is very scientific. Generally speaking, the distribution of the amount of food in three meals should not be much different. Medical research has proved that it is appropriate to eat a high-calorie diet for breakfast and more for lunch. Dinner should be light and light. This is because people study more during the day, especially students in the morning, and the human body consumes more calories. After dinner, however, there is generally little activity and naturally less calories are consumed. Therefore, breakfast should be full of protein-rich food and should be eaten well; For lunch, we should provide enough food with carbohydrates, such as rice and steamed bread, and eat enough; For dinner, it is advisable to eat a light and greasy diet, and eat less, with 70% full. The correct distribution of three meals a day should be that breakfast accounts for 30-40% of the total meal, lunch for 40-50% and dinner for 20-30%, and the calorie content of dinner food should not exceed 30% of the calories needed for the whole day. The daily diet of high school students should also include the following four types of food:
(1) Grains
(2) Vegetables and fruits
(3) protein class
(4) Oil, salt, sugar, etc.
Reasonable three meals a day include healthy diet and good eating habits, as well as reasonable dining system and reasonable cooking methods. Reasonable cooking methods can not only make food delicious, promote digestion and absorption, but also play a role in disinfection and sterilization, but attention should be paid to minimize the loss of nutrients during cooking. For example, excessive scrubbing when washing rice, high-temperature fried food, chopped fresh vegetables, long-term soaking in water and long-term boiling will all lead to the loss of nutrients.