Ancient health experts pointed out that diet must be regular, moderate and regular. China's earliest medical monograph, Huangdi Neijing Su Wen, put forward the viewpoint of "moderate diet" from the perspective of nutrition, which was discussed in detail in various medical and herbal books in the future. For example, the book "The Taboo of Health Preservation" says: "Those who are good at health preservation should be hungry first and have enough to eat; ..... People are iron, rice is steel, and they are hungry. " This proverb, which almost everyone has experienced, illustrates the importance of eating to the human body. Three meals a day can't be sloppy. Residents in most countries in the world eat three meals a day. From a physiological point of view, three meals a day is reasonable. With the continuous improvement of people's living standards, the number of patients with cardiovascular and cerebrovascular diseases has also increased year by year. It can be said that most of them eat, because a reasonable and healthy diet is the premise of health preservation and disease prevention. Moderate diet refers to regular diet, which is closely related to the arrangement of life, work and study, so that the intake of calories and various nutrients can adapt to the consumption of the human body, thus improving work efficiency and fully digesting and absorbing the food eaten. So how should I eat three meals a day? "Miscellaneous Notes" said: "The morning can't be empty, and the evening can't be real. Sloppy breakfast, dealing with it at noon and eating and drinking at night are the root causes of all diseases. As the saying goes, "Eat well for breakfast, eat well for lunch and eat less for dinner." And "eat like a nobleman in the morning, like a beggar at noon and like a beggar at night." "According to the food distribution ratio of three meals a day, breakfast should account for 35-40% of the total calories, lunch should account for 40% of the total calories, and dinner should account for 20-25% of the total calories. Eating a good breakfast is very important for both manual workers and mental workers, because eating a good breakfast is directly related to whether people have energy all day. According to statistics, now we China people, 20% don't eat breakfast, 50% to 60% don't eat breakfast, breakfast is not nutritious, and we can't make up for it at noon and afternoon. Breakfast is the most important meal, so you must eat a nutritious breakfast. Nutritional breakfast such as milk, soybean milk, eggs, meat, etc. The staple food must be vegetables or fruits. Because only starchy food is eaten, high blood sugar level is short-lived. On the contrary, the gastrointestinal tract takes a long time to digest and absorb foods rich in protein and fat, such as meat, eggs, milk, beans, etc., and the sugar in the food enters the blood slowly and the quantity is relatively balanced. Some people say that you can't eat breakfast, or you don't have time to eat. You can get up early for outdoor sports, eat less at dinner, and get hungry when you get up early, and the problem will be solved. Have a big lunch. According to the normal diet, eat three meals a day at intervals of 5-6 hours. Generally, the residence time of mixed food is about 4~5 hours. Because lunch plays a connecting role, the meaning of "having a full lunch" means paying attention to both quantity and quality, and it is better to have more in moderation. In addition, the afternoon is usually a time when mental work is highly concentrated, the process of thinking activities is strengthened, the consumption of intracellular substances and neurotransmitters is increased, the metabolism is also accelerated, and the brain's demand for various nutrients is increased. Therefore, lunch should increase the supply of high-quality protein, unsaturated fatty acids, phospholipids, vitamin A, vitamin B, vitamin C and iron. Such as mushrooms, cabbage, laver tofu, stewed beef with carrots, sea shrimp and so on. Eat less for dinner. There is a folk saying that "if you eat less at dinner, you can live to ninety-nine." The meaning of dinner includes eating less and less and losing fat. Because I sleep at night, my activities are reduced to a minimum. Eating too much nutrition can easily lead to overnutrition, which is converted into fat and stored. Over time, people will inevitably gain weight, increase the burden on the heart, and easily produce cardiovascular diseases. At the same time, if you eat too much at dinner, it will increase the burden on your stomach, cause indigestion and bloating, and affect your sleep. Therefore, we must eat less dinner and try to be vegetarian. For example, use a little olive oil or sesame oil to adjust cold dishes, because olive oil and sesame oil are rich in unsaturated fatty acids, which can lower cholesterol and reduce the risk of arterial blockage. Or drink some red wine, which can protect your heart. Eating millet porridge, lotus seed tremella soup, lily porridge and other staple foods can strengthen the spleen and replenish qi, calm the nerves, regulate the state of the brain, and help the human body relax and sleep as soon as possible.