(1) Breakfast Breakfast is extremely important for human health. A breakfast with sufficient energy and reasonable collocation can make people full of energy and improve the efficiency of study and work. Generally speaking, the arrangement of breakfast should be based on the combination of staple food thickness, dry and thin food, non-staple food and vegetarian food, and both main and non-staple food. Breakfast should be based on cereals, and then mixed with eggs, milk, bean products, lean meat, peanuts, etc., in addition to eating some fruits and vegetables.

Two taboos for breakfast. 1. Avoid carbohydrate-based foods. 2. Avoid frying and frying high-fat foods.

(2) Have a full lunch. Lunch should focus on adding some foods rich in protein and fat, such as fish and shrimp.

Meat, eggs, bean products, etc., because of their high energy content, these foods help to supplement and restore physical and mental strength. Grains are the best choice for staple food, and you should eat enough rice or pasta. In addition, the supply of vitamins and minerals is also indispensable, which can be supplemented by animal blood, vegetables and fruits.

Two taboos for lunch. Avoid overeating. If you eat too much, it will prolong the time when the brain is in a state of ischemia and hypoxia, thus affecting the work efficiency in the afternoon. The second taboo is mainly carbohydrates, such as eating rice, noodles, bread and desserts rich in sugar and starch, which will make people feel tired and hard to concentrate on their work and study, in addition to unbalanced nutrients and lack of protein and fat.

(3) Eat less at dinner. If you eat too much dinner and eat a lot of food containing protein and fat, it will not be easy to digest, which will also excite your brain and affect your sleep. In addition, people's energy consumption is reduced at night, and excess energy will synthesize fat in large quantities under the action of insulin, which is easy to get fat. Therefore, it is advisable to eat 80% full for dinner. At the same time, the fat in dinner should be as little as possible, and the rest should be carbohydrates. As far as possible, it is recommended to be light, and more vegetables and whole grains can be added. Dinner can be arranged with 2 vegetarian dishes, 1 meat dish, 1 soup and 1 bowl of rice.

Don't be too late for dinner. It is more appropriate to have dinner around 6 pm.