1. Three meals should be regularly and quantitatively. Timing can make the body show subjective appetite and secrete digestive juice in advance as long as it is meal time, which is extremely beneficial to ensure that food is fully digested, absorbed, utilized and maintained human health. Quantification can provide nutrients according to the physiological needs of diners, so that there is neither excess nor shortage of nutrients to ensure that consumers can live and work healthily.

2. The heat energy of three meals should be reasonably distributed; Breakfast accounts for 25-31%, and people's digestive ability is relatively strong in the morning, so the food supplied should contain more protein and fat to meet the needs of work in the morning. Lunch accounts for 41%, and the supply of carbohydrate, protein and fat should be increased, which can not only compensate the heat consumption before meals, but also reserve the needs of work after meals. Dinner accounts for 31-35%, mainly containing carbohydrate. The supply of protein and fat should be reduced to prevent indigestion. This ratio corresponds to the consumption of our body in one day. During the day, our work and study are the most intense, and it also consumes the most physical and mental energy. Therefore, we should ensure that we get enough calories for breakfast and lunch, while after dinner, we mainly rest and entertain, and our physical consumption is not great, so we should not eat too much.

3. It is also very important to mix the main and non-staple foods and make reasonable cooking. Staple food is the main source of heat energy and three nutrients, and non-staple food is the main source of vitamins and inorganic salts. Only when properly blended can adequate nutrition be guaranteed. Reasonable cooking and processing can reduce the loss of nutrients, and make food meet the requirements of color, fragrance and taste and diversification, so as to increase appetite.