1. Control the total calorie intake: ensure that the calorie intake does not exceed the body's needs, so as to achieve the purpose of reducing fat or gaining muscle. You can calculate the daily calorie requirement and then adjust it according to the amount of exercise.

2. Increase protein intake: protein is the basis of muscle growth and repair, and it should account for 20%-30% of total calories. High-quality protein sources include chicken breast, fish, eggs, milk and tofu.

3. Reasonable distribution of carbohydrates: carbohydrates are the main energy source of the body and should account for 40%-50% of the total calories. High-quality carbohydrate sources include oats, whole wheat bread, brown rice, potatoes and so on.

4. Appropriate intake of fat: Fat is the raw material for human energy storage and hormone synthesis, which should account for 20%-30% of total calories. High-quality fat sources include fish oil, olive oil, nuts, avocado and so on.

5. Eat more vegetables and fruits: Vegetables and fruits are rich in vitamins, minerals and dietary fiber, which helps to improve the antioxidant capacity and digestive function of the human body.

6. Keep water balance: A lot of water will be lost during exercise, so you should ensure enough water to keep water balance.

7. Avoid foods high in sugar, salt and fat: These foods can easily lead to excessive calorie intake and increase the risk of obesity and cardiovascular disease.

8. Pay attention to diet: try to keep the regularity of three meals a day and avoid overeating or not eating for a long time.

9. Adjust the diet according to the type of exercise and personal needs: Strength trainers need more protein and carbohydrates, while aerobic exercisers need more fat and carbohydrates to maintain high-intensity exercise.

10. Diet is adjusted with exercise: Proper carbohydrate and protein supplementation before and after exercise can improve the exercise effect and recovery speed.