Insufficient intake of fruits, vegetables and animal foods. If this is the case for a long time, certain vitamins and minerals will definitely be lacking, and protein will probably be short of them.

250ML-500ML milk a day (yogurt is better in terms of calcium content).

The staple food is miscellaneous grains rice (white rice with beans).

Eat a certain amount of eggs, lean meat and seafood every day.

Often eat beans and their products.

Try to eat different kinds and colors of fresh fruits and vegetables (5 kinds).