1, the diet should be 80% full, the supply of fish is lower than or equal to the usual level, and eggs and bean products should also be included.

2, the cooking method is light, no fried barbecue is needed, and the edible oil is appropriately reduced;

3. Increase the supply of vegetables, especially all kinds of green leafy vegetables. However, it is advisable to use less gas-producing vegetables, such as broccoli, onion and cornflower.

4. Staple food should increase the proportion of coarse grains, potatoes and beans to keep blood sugar stable. But if you don't eat beans on weekdays, don't eat too much, so as to avoid 80% fullness in production, lunch and dinner, and avoid affecting your study after meals. Adapt to seasonal changes: the diet in summer should be light and refreshing, and hydrochloric acid food should be appropriately increased to increase appetite and supplement salt loss caused by sweating. Winter meals can appropriately increase the oil content.

5. Candidates must regularly ration three meals and choose healthy snacks to ensure the nutritional supply of study and life at this stage. Many adolescent girls will have a strong sense of weight control, and parents should give reasonable guidance to cultivate their children's correct nutritional literacy and avoid overeating.

If you are too worried about weight or have overweight and obese children, you can choose low-fat dairy products for them, and pay attention to the control of oil and salt when cooking. Choose low-sugar, low-fat and digestible foods for dinner, and try to avoid habitual intake of refined desserts and sugary drinks in daily meals. At the same time, choose fresh natural foods as ingredients, and avoid deep-processed foods or foods containing a lot of trans fatty acids.

As we all know, the nutritional value of fruit is very high, so many parents often choose various fruits as snacks or supper in order to improve their children's immunity and strengthen nutrition. In this regard, Professor Cai Meiqin suggested that "a small amount of variety" is the best way to supplement nutrition.

First of all, the varieties of meat, eggs, fruits and vegetables, dairy products and other foods should be diversified every day, with more than 5 kinds of vegetables and more than 2 kinds of fruits. Because different foods contain different nutrients, for example, meat is rich in fat and protein, while fruit is rich in vitamins and minerals. Only by ensuring a diversified diet can we ensure a balanced and comprehensive nutrition.