How should parents arrange their child's three meals a day during the Gaokao period? Yesterday, a reporter consulted Luo Haiji, Director of the Department of Nutrition and Food Hygiene at Southern Medical University. He reminded candidates not to drink carbonated beverages like Sprite or Coke to avoid bloating or disrupting their biological clocks. Additionally, candidates must pay close attention to food hygiene and avoid eating non-fresh or unclean food to prevent diarrhea.
Luo Haiji suggests, "During the Gaokao period, parents must create a scientifically nutritious meal plan, ideally consisting of four meals a day: three main meals plus a late-night snack. Follow the principle of 'a good breakfast, a full lunch, and a moderate dinner,' with the late-night snack best eaten at 9:30 PM. Regarding health supplements, candidates can take anti-fatigue, anti-hypoxia, and DHA-containing supplements (such as deep-sea fish oil, 'brain gold,' etc.)." Recommended Menu
Breakfast: Should account for 30% of the day's total energy. It's best to choose high-quality foods. You can have eggs, milk (or yogurt) along with cake, bread, steamed buns, or other similar items. However, a main course is essential for breakfast; you can't just eat an egg or a chicken drumstick, as that would not provide enough energy. A fruit can also be added to the breakfast.
Lunch: Should account for 35%-40% of the day's total energy. It is recommended to have about 3 liang (150g) of staple food, plus 1 liang (50g) of lean meat (pork or beef), 1 liang (50g) of bean products, and half a jin (250g) of green vegetables (avoid gourds like eggplant or pumpkin). You can also add a piece or two of fish, but not too much.
Dinner: Should account for 30%-35% of the day's total energy. It is recommended to have about 3 liang (150g) of staple food. If lean meat was chosen for lunch, dinner can feature 1 liang (50g) of chicken or fish to avoid repetition, along with half a jin (250g) of green vegetables. Both lunch and dinner should ideally consist of three dishes and one soup.
Late-night Snack: If yogurt was chosen for breakfast, dinner can be a bottle of milk plus an egg and bread to supplement nutrients and promote calmness. A late-night snack can also be a bowl of millet porridge with an egg.