① Full intake of nutrients. Young people should pay special attention to protein and vitamin supplements. The principle that the intake of various nutrients can meet the needs without excessive intake. The comprehensive nutrition needed by the human body can only be obtained from food. The more kinds of food you eat, the more nutrients you get. Nowadays, there are more and more only children among students, and many people have developed the habit of partial eclipse and taboo since childhood. After entering the university, without the supervision of parents, the uniformity of diet is becoming more and more prominent, which will inevitably hinder the intake of nutrients and even produce certain nutritional deficiency. For example, some people don't eat celery. In fact, celery is rich in protein, minerals and aromatic oil, which has the functions of lowering blood pressure, promoting blood circulation and strengthening brain, and is irreplaceable by many other vegetables. Some people do not eat pig liver and blood, and the absorption of iron may be affected, especially female students, who are more prone to anemia because of menstrual blood loss.

② Eat regularly and quantitatively. Three meals a day is a physiological rhythm formed by people in the long years to adapt to the human gastrointestinal environment. Regular eating can maintain the stability of nutrients in the blood and ensure the normal activities of the human body. Generally speaking, the interval between meals is 4 to 5 hours according to the time that food stays in the human stomach.

Among college students, quite a few people skip breakfast because of study pressure or other reasons, and only eat two meals a day, or eat irregularly and are hungry. These practices are not desirable, because people's spiritual activities mainly rely on the oxidation of glucose in the blood to supply heat, and the glucose in the blood is supplied by three meals a day. If you eat at 5: 30 in the evening, it will be 12 hours by 5: 30 the next morning. At this time, the blood sugar has dropped to a low level, and if the diet is not supplemented, the blood sugar will continue to drop. If blood sugar is insufficient, mental activity will be reduced due to lack of energy. At this time, attention is not concentrated, thinking is disordered, and symptoms such as hunger, dizziness, weakness of limbs, shaking hands and palpitation appear. Often this will also reduce the body's resistance and make it prone to various diseases. Experiments show that people only eat two meals a day, and the protein absorption rate is 75%. For people who eat three meals a day, the protein absorption rate is 85%; People who eat five or six meals a day will also reduce the digestion and absorption of food. In addition, you should not eat too little breakfast, but have a certain protein, otherwise it will affect your study and work efficiency. Don't eat too much for dinner, especially to control fatty foods. Otherwise, insulin will be continuously secreted, and the absorbed sugar will easily become fat due to little exercise or no exercise at night, leading to increased subcutaneous fat and obesity.

In addition, when eating, we should also pay attention to the amount of food, so as to satisfy our appetite and not feel full. The principle of heat energy supply is to maintain weight. Overweight people should control their food intake; People who are underweight should increase their food intake appropriately. The more you eat, the better. In short, the principle of arranging three meals is that breakfast is good, Chinese food is full, and dinner is less. Breakfast accounts for 30% of the whole day's calories, Chinese food accounts for 40% ~ 50% and dinner accounts for 20% ~ 30%.

Good eating habits and hygienic habits are closely related to the digestion and absorption of food after taking it.

Requirements of college students for three nutritious meals a day;

1. Breakfast requirements

According to the basic requirements of China students' recommended dietary supply per meal per eye, the contents of various nutrients in the general breakfast recipes should account for about 30% of the daily supply.

A nutritious breakfast should be based on the basic principles of "matching grains, matching coarse and fine grains, matching meat and vegetables, and matching in various ways" to meet the requirements of reasonable nutrition and balanced diet as much as possible.

A nutritious breakfast should consist of porridge, noodles and cold dishes. Add a melon and fruit to supplement vitamins after meals.

2. Lunch requirements

The designed amount of nutrients for students' lunch should account for 35 ~ 40% of the total daily supply.

The food supply for students' nutritious lunch should include fruits and vegetables, soybeans and their products, fish, meat, poultry and eggs, with the proportions of about 65%, 10% and 25% respectively.

Pay attention to the reasonable collocation of color, fragrance, taste, shape and quality of recipes.

Good at cooking some cheap and nutritious dishes, such as bean products, pork liver, kelp, fat meat, carrots and other foods.

3. Dinner requirements

The designed amount of nutrients for students' nutritious dinner should account for 35-40% of the whole day's supply, and the designed amount of various nutrients should be supplemented with more nutrients that are conducive to promoting growth and development.

The food for students' nutritious dinner should include fruits and vegetables, soybeans and their products, fish, poultry, eggs and milk, with the proportions of 60%, 10% and 30% respectively.

The variety of students' nutritious dinner should be 6- 10 or more (excluding soup, onion, ginger and garlic seasoning).

Pay attention to the reasonable collocation of color, fragrance, taste, shape and quality of recipes.

A healthy, scientific and reasonable diet arrangement is directly proportional to the energy demand of college students, so we should eat scientifically and reasonably in three meals a day according to their requirements.