Under normal circumstances, the nutrients needed for a day should be evenly distributed among the three meals. The calorie intake of each meal should account for about 1/3 of the total calories in the whole day, but lunch should not only supplement the calorie intake in the morning, but also provide energy for work and study in the afternoon, which can be more. So the calories of three meals a day should be 25-30% for breakfast, 40% for lunch and 30-35% for dinner. So, how to arrange three meals a day?
People often say that the experience of "eat well early, eat well at noon and eat less at night" is reasonable. Breakfast should not only pay attention to quantity, but also pay attention to quality. The staple food generally includes starchy foods, such as steamed bread, tofu, corn flour steamed bread and so on. And some foods rich in protein, such as milk, soybean milk, eggs, etc. , should be properly supplemented, so that the blood sugar in the body quickly rises to normal or exceeds the normal standard, so that people are refreshed and can work and study energetically. Lunch should be more appropriate and of high quality. Staple food such as rice, steamed bread, corn cake, tofu, etc. And non-staple food such as fish, meat, eggs and bean products. And we should supplement fresh vegetables to keep the blood sugar in the body at a high level and ensure the work and study in the afternoon. Eat less dinner, light and easy to digest, and eat at least two hours before going to bed. If you eat too much dinner and eat a lot of food containing protein and fat, it is not easy to digest, and it will also affect your sleep. In addition, people are not active at night, eating too much is easy to overnutrition, which will also lead to obesity, and may also cause fat to deposit on the arterial wall, leading to cardiovascular diseases, so three meals a day should be arranged reasonably.