1, breakfast. Dining time: Get up and exercise for 30 minutes. At this time, your appetite is the strongest and it is the best time to eat breakfast. Total nutrients: 30% of the total daily amount is appropriate, that is, the staple food100 ~150g, and the calorie is about 400 ~ 600kcal. Best food: eggs, milk, soybean milk, cereal, juice, green leafy vegetables, fruits, bread, steamed bread, flower rolls, tomatoes, etc.

2. Lunch. Total nutrition: The lunch calories of people of different ages and physical strengths should account for 40% of their total daily calories. Choice of staple food:150 ~ 200g, and you can choose from rice, steamed bread, noodles, pie, cornmeal cake, etc. Non-staple food selection: 50 ~100g of meat, poultry and eggs, 50 grams of bean products and 200 ~ 250g of vegetables, with a total amount of about 240 ~ 360g.

3. Dinner. Dining time: It is best to finish it before 8 pm. Nutritional collocation: staple food is essential, and you should also eat more fresh vegetables to minimize the intake of foods containing too much protein and fat. Yogurt is more healthy to drink at night. Best food: moderate staple food, green leafy vegetables and foods rich in high-quality protein, such as fish, lean meat and bean products. Extra food: mainly fruit (because the best time to eat fruit is between meals, not immediately after meals).