It is ok to eat rice rolls in the morning, or you can choose to eat porridge. Be sure to eat porridge with some eggs and meat, which will help slow down digestion, make you full for a longer time, and won't get hungry soon. It is not recommended to eat bread in the supermarket in the morning, because most of the bread in the supermarket is processed, with high sugar content and easy to get fat. Chinese food is the most important of the three meals, so Chinese food should be accompanied by meat, and of course vegetables can't be less. You can also drink a glass of milk after meals, which will make you feel full. Dinner is similar to Chinese food, but less than Chinese food, about 10%. Don't eat too delicious and greasy food in your diet. You can't eat anything too sweet or too spicy. You'd better choose steamed food, which is nutritious and not easy to get fat.