1 breakfast: from 7: 00 to 8: 00, we usually have a misunderstanding. Get up, wash and tidy up. No matter what time it is, eat breakfast step by step. Nutrition expert: After proper morning exercise (such as running or yoga), 7 am to 8 am is the best time to have breakfast.

Meals in the morning: 10 By this time, brain work has consumed 20% of the energy provided by the food you eat for breakfast, so you need to supplement some low-fat carbohydrates, such as bananas.

2 lunch: 13 this time is the lowest point of energy left in the human body, so you must eat in time and choose high-calorie foods.

Lunch: From 14 o'clock to 15 o'clock, the amount of glucose in human body drops to the lowest point after lunch. So you can eat some nuts, popcorn, fresh and dried fruits and so on.

3 Dinner: 17 o'clock to 19 o'clock. At this time, you should have a formal dinner, so that your body can get enough energy during the next few hours of sleep. In addition, eating at this time can also make food fully digested before going to bed.

Meals in the evening: Choose a glass of milk from 19 to 2 1 because they can help you improve your sleep quality.