First, fix the time for three meals a day. Generally speaking, breakfast is arranged from 6: 30 to 8: 00, lunch11:30-13: 00, and dinner 17: 00- 19: 00. Breakfast takes 15-20 minutes, lunch and dinner take about 30 minutes, which can't be too short or too long. Eat slowly when you eat, don't wolf it down. Three meals should be regularly and quantitatively, and you can't be hungry for a full meal. The energy provided by breakfast should account for 25%-30% of the total energy of the whole day, and lunch should account for 30%-40%, and dinner should account for 30%-40%, that is, it is often said that "breakfast is good, lunch is full, and dinner is appropriate".

Pay attention to breakfast

Breakfast is very important for the healthy growth and development of primary and secondary school students and for ensuring their learning ability. Irregular breakfast or single breakfast food will increase the risk of obesity and related chronic diseases among primary and secondary school students. Primary and secondary school students should not only have breakfast every day, but also have a balanced nutrition. A nutritious breakfast should include the following four foods: cereals: steamed bread, rolls, bread, rice, rice noodles and so on. Animal food: eggs, ham, pork, beef, chicken, etc. Milk and its products/beans and its products: milk, yogurt, soybean milk, tofu, etc. Fresh fruits and vegetables: spinach, tomatoes, eggplant, cabbage, apples, pears, bananas, etc.