Breakfast. Chinese breakfast staples are mostly thin rice and buns. And Western-style breakfast is mostly bread. Mixing the two styles a bit, middle-aged men can have more whole wheat bread in their breakfast in moderation. As whole wheat bread contains a variety of B vitamins that can stabilize the nervous system, enhance one’s resistance to stress, and strengthen the body’s energy metabolism, breakfast calories should account for 30% of their total daily calorie requirements. The standard of healthy breakfast can be summarized as four words “main”, “movement”, “milk”, “water”, that is, the main food (cereals and potatoes), animal food (eggs, meat, fish), milk and beans and their products, fruits and vegetables, the more types covered, the better. The best time for breakfast: 7:00 to 8:00, when the gastrointestinal tract is in a state of awakening, can most efficiently digest and absorb the nutrients in food. As the saying goes, “full at noon, full all day”. This means that lunch is the main meal of the day. As the body consumes more calories in the morning and continues to work and study after lunch, middle-aged men should have 40% of their total daily calorie requirements for lunch. The best time for lunch: 12:00 to 13:00, when your body’s gastrointestinal tract digestive positivity has been far less than the time of breakfast, so meals need to chew slowly, never eat lunch while staring at the computer. Not only is it easy to get fat, nutrition can not be absorbed. As the saying goes, if you eat a good lunch, you will drive away diseases. A good lunch should be light and full. Lunch should remember the “one, two, three”, that is, a meat, fish, eggs, two staples (rice, noodles, cakes, etc.), three vegetables. Dinner is generally based on the principle of eating less, low energy, and should choose foods with high water content, large volume and slow digestion, which can supply rich dietary fiber and phytochemicals and are less likely to produce hunger. Dinner calories for middle-aged men should account for 30% of their total daily caloric needs. But in general families, dinner is the richest of the three meals for the whole family, and this practice is somewhat contrary to the concept of health. The best time for dinner: 17:00 to 19:00, must be completed 4 hours before bedtime, which is the time needed for complete digestion and absorption of food in the gastrointestinal tract. Otherwise, going to bed with undigested food will not only accumulate fat, your sleep quality will also be greatly affected. The basal metabolic rate of middle-aged men gradually decreases with age, adipose tissue increases with age, the function of the digestive system gradually decreases, and digestive system diseases begin to gradually appear, such as chronic gastroenteritis and gastric ulcers, therefore, a healthy diet is very important for the health of middle-aged men.