Drink at least 10 to 12 glasses of water every day, and a cup of warm water in the morning will start your metabolism.

Step 2 eat on time

Eat regularly, five meals a day, three main meals, and two meals between meals.

3. Eat a good breakfast

Healthy eating habits, breakfast is necessary. Because it provides 25% of the total daily energy and nutrients needed by the body.

4. Food quality

Quality food is the guarantee of health, and the quality of the food you eat determines your work efficiency. Avoid processed foods such as polished rice and flour, such as bread and pasta.

5. Eat more fruits and vegetables

Please be sure to include green, orange and yellow fruits and vegetables, such as broccoli, carrots, cantaloupes, berries and citrus fruits in your diet. These vegetables and fruits are rich in vitamin C and vitamin A, which can prevent various types of cancer and other diseases.

6. herb tea

Herb tea has many health functions. For example, green tea can beautify the face and strengthen the immune system.

7. Choose healthy fat

Choose foods rich in omega-3 fatty acids and unsaturated fats, such as olive oil, flaxseed, sesame, soybean, walnut and seafood such as tuna and salmon to enhance your immunity.

8. Dietary fiber

The diet should include foods rich in dietary fiber, such as fruits, vegetables and whole grains.

9. protein

A healthy diet, protein, is essential. The high-quality sources of vegetable protein are beans, nuts and grains, which can also provide dietary fiber, vitamins and minerals; The best sources of animal protein are fish and poultry.

10. Calcium

Adequate calcium should be included in the diet. Foods rich in calcium include milk and dairy products, soybeans, shrimps, sesame seeds and green leafy vegetables.

1 1. Vitamin B 12

A slight deficiency of vitamin B 12 will lead to anemia, fatigue and depression. Therefore, we should eat more foods rich in vitamin B 12, such as oysters, liver, fish, beef, eggs, fortified grains, milk and dairy products.

12. Healthy snacks

Eating healthy snacks helps to maintain the energy level throughout the day.

13. Salad

Eating a bowl of green salad every day helps to reduce the intake of excess calories.

14. Fruit

Eat at least two different fruits every day.

15. Aromatic plants

Spice plants, such as basil, garlic and ginger, can not only enrich the taste of food, but also have great medicinal value.

16. Nuts

A handful of nuts a day, they are high-calorie food, rich in protein, healthy fat, some basic vitamins and minerals.

17. Eat correctly

Eat a good breakfast, have a full lunch and eat less dinner.