Foods that can be selected in the breakfast menu include: 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.

Recipe: 1 cup of boiled water, 1 cup of cereal, 1 boiled egg, 1 fruit.

Rich lunch: carbohydrate should be avoided as the main food for lunch, such as rice, noodles, bread and desserts rich in sugar and starch, which will make people feel tired and difficult to concentrate on their work. Avoid replacing lunch with convenience foods, such as instant noodles, western-style fast food and other foods with low nutritional content.

Protein and meat, fish, eggs and bean products with high lecithin content should be eaten more. Because the high quality and high protein in this kind of food can increase tyrosine in the blood, keep the brain sharp and play an important role in understanding and memory.

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. It is also good to drink a small glass of rice wine or red wine with meals occasionally.

Recipe: drink porridge (with corn, pumpkin and other grains), stir-fry a green vegetable, and preferably a fish and mushroom to stir-fry the meat in a balanced way.