A clean and nutritious breakfast “A day’s work lies in the morning”, so you can imagine the importance of breakfast in the three meals of the day. You need to consume 20% of your day’s calories at breakfast and enough protein, which keeps you focused and energized. Watch out! Jam and white sugar will keep you dazed and confused and increase the likelihood of obesity, diabetes, colon cancer and cardiovascular disease. So for your breakfast recipe, choose: oatmeal porridge with soy milk: soy milk is rich in protein and the lactose in it can fight cataracts, while oats can fight cardiovascular disease. Hard-boiled eggs, lean ham or chicken: these are protein-rich and will boost your memory. Yogurt (natural or almond and nut yogurt): Yogurt can boost your immune system, fight infectious diseases and diarrhea, as well as increase calcium. It is not as unpleasant for some people to drink as milk is. Nuts such as almonds and peach kernels can increase magnesium levels. Fruits (kiwi, apricot, plum, mango, peach, grass poison, etc.), vegetables or their freshly squeezed juices (orange, apricot, peach, tomato, carrot, etc.); the high content of vitamins B and C in these fruits and vegetables can enhance your memory, make you concentrate and reduce your stress in work and study. Eat 45% of your calorie intake for lunch and avoid high-fat foods such as mayonnaise, too much cheese, fried foods, veal chops or lamb chops. You can choose: a glass of red wine: a moderate amount of red wine can improve blood circulation and protect your heart. Green vegetable salad (such as green peppers, red tea, asparagus, green cauliflower, lettuce, etc.) or tomato salad: Studies have shown that not eating or eating less vegetables is as harmful to your health as smoking. Experiments have proven that those who eat fewer vegetables and fruits are two to three times more likely to develop cancer than those who eat fruits and vegetables regularly. And these cancers are often: lung, esophageal, throat, pancreatic, bladder, etc. Poultry liver (especially duck and goose livers): these livers contain extremely high levels of fatty acids that are beneficial to human health, for example, in goose liver, the fatty acid content reaches 60 percent. Boiled or steamed fish (e.g. sardines, salmon): salmon is rich in two important fatty acids: EPA and DHA, which can lower blood fat to prevent stones and are very effective in treating asthma, emphysema and other diseases. In addition, the consumption of salmon can also eliminate fatigue. Note: This type of fish is best from naturally grown fish rather than artificially farmed, and do not eat grilled fish. Green vegetables, carrots and bean sprouts made of mixed vegetables: green vegetables contain fiber, vitamins, minerals and carotenoids, but also contains a high anti-cancer function of flavonoids. These greens include: cabbage, spinach, lentils, onions, green cauliflower, asparagus and lettuce, among others. Rabbit, chicken or duck: these meats are rich in antioxidants. Red meats (beef, lamb) are suitable for people with iron deficiency, such as: growing children and women with heavy menstruation. Light vegetarian dinner In contrast to breakfast and Chinese food, dinner should have enough carbohydrates for a good sleep. Therefore, it is advisable to have a light dinner because greasy and hard-to-digest food will speed up metabolism and raise body temperature, thus promoting aging of the body. Mineral water, a glass of red wine, whole wheat bread, lettuce salad (boiled eggs and mushrooms can be added) and vegetable soup. Noodles, rice, baked potatoes or polenta: these carbohydrate-rich foods can have a calming effect on sleep. Beans such as peas and fava beans: rich in potassium, they can lower cholesterol; tofu and soybeans are rich in nutrients and can treat many conditions such as osteoporosis.