1, the breakfast is mainly coarse grains, and the staple food should be well matched with porridge. The staple food can be steamed bread, bean bag, steamed bread, etc. And porridge is best made of coarse grains and easy to digest; Of course, you can also choose western breakfast, eat whole wheat sliced bread and drink a glass of pure milk; Also pay attention to supplement protein, fried eggs or boiled eggs are eaten together with the staple food, and will not gain weight, so as to ensure the high quality of breakfast.

2, the amount of lunch should be larger, because lunch should not only supplement the energy consumed in the morning, but also prepare for the afternoon. In the afternoon, you can eat steamed bread, rice, cakes and other staple foods, with vegetarian dishes and meat dishes. When eating meat dishes, it is best to choose fish or shrimp, which has less fat and is good for your health.

3. Try to eat less dinner and eat it in advance. Don't overeat at night. Mainly light. If you can insist, eat a fruit. Don't eat staple food. Maltose in staple food is also easy to get fat. After breakfast, you'd better take a walk and digest.