Li Shuyuan, Chairman of China Nutrition Association

Generally, the contents of various nutrients in breakfast recipes should account for 25% ~ 30% of the daily supply. A nutritious breakfast should consist of porridge, pastry and cold dishes, and it is better to add a melon and fruit to supplement vitamins after meals. Recommended breakfast dishes: sweet potato porridge+fried pie+diced cucumber; Milk+onion biscuits+ham fried eggs.

Lunch meals should be rich, and the contents of various nutrients in lunch generally account for 35% ~ 45% of the whole day's supply. Recommended lunch dishes: sweet and sour hairtail+fried vegetarian dishes+seaweed leaf soup; Pork liver slices+celery shrimp+lotus seed lily tremella soup; Potato and beef slices+cauliflower and mushrooms+pea soup.

Dinner should be based on cereals and vegetables, with light taste and easy digestion, which is conducive to anti-fatigue and refreshing. Recommended dinner dishes: stewed pork ribs and lotus root soup+fried tofu with lobster sauce+mixed with jellyfish silk; Minced meat tofu+shredded potatoes with green peppers+preserved eggs mixed with tofu; Fried pork with onion+scrambled eggs with tomato+cowpea.

First, life in senior three consumes a lot of energy, so we should always pay attention to balanced nutrition, but not the more the better.

In the past two years, it has been found that the main problem faced by most students in their intense study life is not nutrition, and only a few students have symptoms of malnutrition after long-term high-intensity study. In fact, the root cause of this symptom is the problem of nutrient absorption caused by excessive brain fatigue and mental excitement.

If the diet is normal and there is no abnormal fatigue in the body, then there is no need to worry, just maintain the usual diet, and properly adding multivitamin preparations in life is enough to meet the needs. You can eat more foods containing eicosapentaenoic acid and docosahexaenoic acid, such as fish or marine life, which are beneficial to improve memory. As the Blue Crystal said above, oats are a very effective source of nutrition when people are tired. Oats and bananas are foods that can release sugar quickly. They can be used to satisfy their hunger when they are tired and hungry. You must not eat stimulating foods such as chocolate, alcohol or strong tea after high-intensity mental work. It is not appropriate to do so in the long run. And don't unreasonably increase (or emphasize) a certain kind of nutrition in order to supplement nutrition. This blind approach will not only be ineffective in learning, but will have some adverse effects. The best way is to find a local nutritionist or nutrition chef to make a scientific and balanced nutritional diet plan for children.

In addition, in my "Nutrition Breakfast Cereals", I also said that eating some cereals in the morning is beneficial to the whole day's work and study, so try it!

Second, supplement nutrition, focusing on "stress resistance."

In fact, after entering the third year of high school, parents' "work focus" should be above the stress resistance of life, which mainly lies in the psychological debugging of students, but nutrition is not a little busy.

People tend to be irritable and depressed under pressure. Scientists have proved that supplementing enough zinc under pressure is beneficial to relieve tension. In addition, eating more red and orange vegetables containing more vitamin C can effectively improve human immunity and prevent the problems of easy infection and decreased immunity caused by excessive fatigue.

In addition, the brain-nourishing products sold in the market now generally take fish oil (including EPA) and lecithin as the main raw materials. Acetylcholine contained in lecithin is also an indispensable nutrient for strong mental workers. Although it is not easily absorbed in daily life and diet, my suggestion is that you should not take these brain-nourishing products often without special circumstances.