The diet for your current age should be:

1. Eat well in the morning. 1-2 eggs, 150-300 ml of milk, 1-2 meat buns, and a little other fruits and vegetables. The principle is to have sufficient protein, calcium and vitamin nutrition

2. Eat enough at noon. Rice, noodles, sweet potatoes, corn, taro, steamed buns and other staple foods should be abundant and alternate frequently. Grains and grains must be arranged alternately. Arrange more meat dishes with high protein quality such as fish and beef. Choose more fresh vegetables with bright natural colors such as tomatoes, cucumbers, bitter gourds, greens, spinach, and peppers. Kelp ribs soup, corn ribs soup, radish ribs soup, etc. are ideal soup dishes.

3. Dinner for two. The first is to eat less greasy food, and the second is to replenish a small amount of energy (such as milk) after self-study in the evening.

In addition, eat more high-calcium foods, such as shrimp skin.