Nutritional breakfast: The foods that can be selected in the breakfast menu are: cereal bread, milk, yogurt, soybean milk, boiled eggs, lean ham or beef, chicken, freshly squeezed vegetables or fruit juice, so as to ensure the intake of protein and vitamins.

A hearty lunch: lunch requires a full range of foods, which can provide various nutrients, relieve work pressure and adjust mental state. You can spend more time matching yourself with a reasonable diet: Chinese fast food, mixed fried rice, fried noodles with shredded chicken, steak, pork chop, hamburger, green salad or fruit salad, plus a soup.

Dinner is light: dinner should be light, pay attention to choose foods with less fat and easy digestion, and be careful not to overeat. Overnutrition at dinner, which can't be consumed, will accumulate in the body, causing obesity and affecting health. The best choice for dinner: noodles, rice porridge, fresh corn, beans, vegetarian stuffed buns, side dishes and fruit platters.

The collocation principle of staple food+vegetables+high quality protein can be understood as a simplified operation of balanced diet. As for how to eat three meals a day, China Residents' Balanced Diet Pagoda lists foods in layers (as shown below), including cereals, potatoes, miscellaneous beans, vegetables and fruits, livestock and poultry eggs, dairy products, soybean nuts, oil, salt, sugar and drinking water, and gives specific recommended intake values.