the most important content of family diet and health is to conform to scientific eating habits, and to eat well in the morning, eat enough at lunch and eat less at dinner for three meals a day, which is more conducive to health and wellness.

The best time for three meals a day

1. Breakfast at 7:

In the morning, the sun rises slowly and the body gradually wakes up. By about 7: in the morning, the gastrointestinal tract has fully awakened and the digestive system has started to operate. At this time, eating breakfast can digest and absorb food nutrition most efficiently.

A perfect breakfast should include at least three kinds of food: cereal, such as noodles, etc. Animal food, such as meat, eggs, dairy products, etc.

there are also vegetables and fruits that are rich in vitamin c and can supplement dietary fiber. If you add one or two nuts, it will be more perfect.

2. Meals are added at 1:3

At about 1: 3 in the morning, the metabolism of the human body becomes faster, and most people often feel a little hungry vaguely. At this time, they need to eat extra meals to supplement their energy.

Especially students, office workers and other brain users are helpful to concentrate and maintain an efficient study and work state.

You can eat a cucumber or tomato, and you can also drink half a cup of milk, a small bottle of yogurt, two or three pieces of dried bean curd or a handful of nuts.

It is worth noting that after adding meals, lunch should be reduced according to appetite.

3. Lunch is at 12:3

After 12 noon, the body needs the most energy, and growling is to remind everyone to have lunch. For many people, although the lunch time is relatively short, they should still chew slowly and avoid eating while working.

It is best to follow three principles for a perfect lunch: First, match the thickness, and eat some millet, whole wheat and oats properly, which will help prevent constipation;

Second, the combination of dry food and thin food. Besides dry food, it is best to drink some nourishing soup and porridge. Third, color matching, it is best to eat enough five colors, such as white rice flour, red tomatoes, meat, green vegetables, yellow soybeans and carrots, black black rice, black beans and black sesame seeds.

4. Afternoon tea at 15:3

The interval between lunch and dinner is long, and by about 16: pm, the glucose content in the body has decreased.

Eating some afternoon tea in advance can avoid slowing down your thinking and prevent bad emotions such as irritability and anxiety.

afternoon tea should be matched like dinner, and it's best to choose 2~3 kinds of complementary foods that can ensure balanced nutrition.

For example, a cereal food (biscuits, dried bread) is mixed with a dairy product or a seasonal fruit, and boiled water and green tea are suitable for drinks.

5. Dinner at 18:3

Dinner should be arranged between 18: and 19: . If you eat too late, you should go to bed soon.

Sleeping after the food is not digested will not only lead to poor sleep quality, but also increase the burden on the gastrointestinal tract, and it is also easy to induce obesity and lead to various chronic diseases.

Dinner should be light, not fat and sweet. Eat lean meat and eggs with short muscle fibers and easy digestion, and eat less fat.

Dinner should also ensure food diversity, and eat more vegetables and coarse grains, which will help to ingest more dietary fiber and increase gastrointestinal motility;

It is also important to control food intake. Proper exercise for half an hour after meals can avoid fat accumulation.