Eat at noon 12.

Eat before 6 p.m.

The choice of food in three meals: What food to choose for three meals a day, how to prepare it and how to cook it are all particular and vary from person to person. Generally speaking, the staple food and non-staple food for three meals a day should be matched in thickness, and there should be a certain proportion of animal food and plant food. It is best to eat some beans, potatoes and fresh vegetables every day. The scientific distribution of three meals a day is determined according to everyone's physiological condition and work needs. According to the amount of food, the ratio of breakfast, lunch and dinner is 3∶4∶3. If someone eats 500 grams of staple food every day, he should eat 150 grams in the morning and evening, and it is more appropriate to eat 200 grams at noon. Scientific collocation of breakfast: Nutrition experts believe that breakfast is the most important meal in a day. Eating a good breakfast every day can make people live longer. Eating well for breakfast means eating some food with high nutritional value, little but fine. Because after a night's sleep, people have basically consumed the nutrition they ate the night before. Only by supplementing nutrition in time in the morning can they meet the needs of work, labor and study in the morning. Breakfast is designed to be easy to digest, absorb and high in fiber, and it is best to take the highest proportion of raw food, which will become the main source of energy for a day. Importance of breakfast: After long-term observation, experts found that if a person does not eat breakfast after getting up in the morning, the blood viscosity will increase, and the flow will be slow, which will lead to a heart attack for a long time. Therefore, a rich breakfast not only makes people full of energy in a day's work, but also benefits the health of the heart. Teenagers who insist on eating breakfast are stronger than those who don't eat breakfast, have stronger disease resistance, behave more prominently in school classes, concentrate and understand better when attending classes, and most of them have better academic performance. For the working class, eating a good breakfast is also a guarantee to do a good job in basic work. This is because human brain cells can only get energy from glucose, a nutrient. After a night without eating and breakfast, the blood can't guarantee enough glucose supply. After a long time, people will become tired and weak, and even have nausea, vomiting, dizziness and other phenomena, so they can't work energetically. ◎ Elements of an ideal breakfast: Under normal circumstances, an ideal breakfast should master three elements: meal time, nutrient content and balanced collocation of main and non-staple foods. Generally speaking, it is most appropriate to have breakfast after getting up for 30 minutes, because people have the strongest appetite at this time. Breakfast should pay attention not only to quantity, but also to quality. Calculated by adults, the amount of staple food for breakfast should be between150 ~ 200 grams, and the calorie should be about 700 kilocalories. Of course, people with different labor intensity and different ages need different calories. For example, primary school students need about 500 kilocalories, while middle school students need about 600 kilocalories. In terms of food intake and calories, it should account for 30% of the total food intake and calories of people of different ages. Generally, the staple food should be starchy food, such as steamed bread, bean bags, bread, etc., and some foods rich in protein, such as milk, soybean milk, eggs, etc., should be added appropriately, and some side dishes should be added. Eat well in the morning, eat well at noon and eat less at night. The first meal in the morning is the most critical meal for nutritional intake. It is best to eat some nutritious things in the morning. A nutritious and healthy breakfast should have enough carbohydrates, dietary fiber and protein, including coarse grains, fruits and vegetables, eggs, dairy products or bean products. Oat is a coarse grain with high dietary fiber and carbohydrate content, and contains unique water-soluble dietary fiber. It can absorb cholesterol like a sponge and excrete it, reducing the chance of cholesterol being absorbed in the large intestine and small intestine, thus helping to reduce the cholesterol content in the blood and the risk of heart disease. Lunch should be well matched with meat and vegetables, and try to eat as much as possible. In order to balance nutrition, the dishes should be changed frequently, but it is not advisable to eat too greasy food, so as not to affect the afternoon work. Dinner can be based on your own preferences, with foods rich in carbohydrates as the main food, while protein and fats should be eaten as little as possible.