Breakfast is served at 7:00 a.m. Early in the morning, the sun slowly rises and the body gradually awakens. By about 7:00 a.m., the gastrointestinal tract has fully awakened, the digestive system began to operate, this time to eat breakfast is the most efficient digestion, absorption of food nutrients. A full breakfast should include at least three types of food: cereals, such as noodles; animal foods, such as meat, eggs and dairy products; and vegetables and fruits that are rich in vitamin C and can be supplemented with dietary fiber.

Plus 10:30 a.m. around 10:30 a.m., the body's metabolic rate becomes faster, most people tend to vaguely feel a little hungry, this time you need to eat a meal to replenish energy, especially students, office workers and other members of the brain, to help focus, maintain efficient learning and working conditions. Additional meals are not confined, you can eat a cucumber or tomato, you can also drink half a cup of milk, 1 small bottle of yogurt, two or three pieces of dried tofu or a small handful of nuts. It is worth noting that after the extra meal, lunch should be reduced according to the appetite discretion.

Lunch 12:30 p.m. After 12:00 p.m. is when the body's energy needs are greatest, and a rumbling stomach is a tell-tale sign that lunch is needed. For many people, lunch time is relatively short, but still chew slowly, do not eat while working. The perfect lunch is best to follow three collocation principles: First, coarse and fine collocation, appropriate to eat some millet, whole wheat, oats, etc., to help prevent constipation; second is dry and thin collocation, in addition to dry food, the best to drink some nourishing soup porridge type; third is the color collocation, it is best to eat enough to eat five kinds of colors, such as white rice and noodles, red tomatoes, meats, green vegetables, yellow soybeans and carrots, and black black rice, black beans, black sesame seeds etc.

Afternoon tea at 15:30 p.m. With a long interval between lunch and dinner, the glucose level in the body has been reduced by about 16 p.m. The glucose level in the body has been lowered. Eating some afternoon tea in advance can avoid slowing down your thinking and prevent bad moods such as irritability and anxiety. Afternoon tea should be matched like the main meal, it is best to pick 2 to 3 kinds of complementary role, can ensure nutritional balance of food. For example, a cereal (cookies, dried bread), with a dairy product, or a seasonal fruit, drinks to plain water and tea is appropriate.

Dinner at 18:30: It's best to schedule dinner in the middle of the day between 18:00 and 19:00; if you eat too late, you should go to bed before too long. Food digestion is not complete to sleep, not only poor sleep quality, but also increase the burden on the stomach and intestines, but also easy to induce obesity, leading to a variety of chronic diseases. Dinner should be eaten light, not fat, sweet and thick taste, appropriate to eat some short muscle fiber, well-digested lean meat, eggs can be eaten, less fat; dinner but also to ensure food diversity, eat more vegetables and coarse grains, help intake of more dietary fiber, increase gastrointestinal power; control of the amount of food is also very important, half an hour after the meal to exercise properly, you can avoid the accumulation of fat.

Late night snacks 21:00. diabetics and people who still have to do mental work at night can eat some appropriate late-night snacks, but you must be careful to choose the food and control the amount of food, otherwise the harm outweighs the good, in addition to the digestive system, the cardiovascular and cerebral vascular will also be damaged. The time to eat late-night snacks should be arranged two hours before bedtime, around 21:00 is more appropriate. Late-night snacks to eat less, try not to exceed half of the main meal. Food selection, low-fat, easy to digest food is appropriate, easy to digest sliced bread, light porridge is better.