1. A healthy diet helps control calorie intake, which supports maintaining a healthy weight and prevents
obesity. Eating more whole grains, vegetables, fruits, and lean proteins aids in achieving a balanced weight.
2. Healthy eating reduces the risk of chronic conditions such as heart disease, diabetes, high blood pressure,
and certain cancers. Foods rich in dietary fiber (like whole grains, vegetables, and fruits) help lower
cholesterol and blood sugar levels.
3. A healthy diet, particularly one with reduced caffeine and alcohol intake, can help improve sleep quality,
making it easier for the body to achieve deep, restful sleep.
How to properly combine foods
Opt for whole grains like brown rice, whole wheat, and other fiber-rich grains, while reducing the intake of
refined and processed foods. Eat meals at regular intervals to avoid extreme hunger or binge eating. Control
portion sizes and avoid consuming large amounts of food in one sitting. Eat more vegetables and
fruits，Vegetables and fruits are rich in vitamins, minerals, and dietary fiber, helping to prevent chronic
diseases.
Moderate protein intake，Opt for healthy protein sources like fish, beef, and chicken，Protein is essential for
maintaining bodily functions and tissue repair. You can use beans instead of meat to obtain protein if you are
a vegetarian，Control portion sizes and avoid consuming too much or too little of any one food group. Reduce
salt and sugar intake, drink plenty of water (about 1 liter) per day, avoid sugary drinks, alcohol, and
excessive caffeine intake.
A balanced diet is also an important step toward maintaining good health, and I hope these suggestions can
help you.
Ingredients:
1 cup rolled oats（200g）
1 cup skim milk（250ml）
2 egg（You can use 30g protein powder instead）
1/2 cup blueberries (or other fruit of your choice)
A serving of vegetables（recommended spinach）
Moderate amount nuts（Add according to your preferences）
Instructions:
1. combine the rolled oats and milk In a small pot, Bring to a boil over then reduce to a simmer and cook
for
5 minutes until the oats are soft.
2. You can either fry egg or poach egg, depending on your preference.
3. Place the cooked oats in a bowl，Top with the cooked egg, blueberries, spinach, and nuts. You can lightly
steam the spinach if you prefer.
Tips：
1. Egg and milk provide high-quality protein to support muscle repair and growth.
2. Oats, blueberries, and vegetables are rich in fiber and antioxidants, which are beneficial for digestion
and overall health.
3. Nuts provide healthy fats for sustained energy
If you don't have time to prepare breakfast, we also have simple recipe recommendations
Ingredients:
1. 1 cup instant oats（200g）
2. 50g cup nuts （almonds or peanuts）
3. Moderate amount of honey and peanut butter
Instructions:
1. Mix oats, nuts, honey, and peanut butter thoroughly in a bowl.
2. Press the mixture into a baking tray, refrigerate for 2-4 hour, and then cut into bars.
3. You can eat it alone or pair it with skim milk
Ingredients:
1. 200g Fresh Fruit（Apple、banana、blueberry and others）
2. 1 cup skim milk（250ml）
3. A small amount of nuts and honey
Instructions:
1. Mix all ingredients evenly with a blender. Pour into a mug and enjoy
2. Of course, you can also enjoy it with whole wheat bread.
Ingredients:
1. 1 cup cooked quinoa（200g）
2. 200g vegetable（spinach or cabbage etc.），shred
3. 150g chicken breast
4. One tomato、one cucumber and 1/2 avocado，sliced
5. lemon juice and Olive oil（to flavor）
Instructions:
1. Use 2 parts water to 1 part quinoa, bringing it to a boil and then simmering for about 15 minutes add to
bowl.
2. Season the chicken breast with salt and pepper. In a skillet, heat a little olive oil and cook the chicken
for about 4-6 minutes on each side, Remove and slice, add to bowl
3. Put vegetables, cucumbers, tomatoes, and avocados into a bowl and stir well with chicken breast and
quinoa.
4. Drizzle with olive oil and lemon juice, season with your favorite seasonings (such as salt, black pepper),
stir well, and you're ready to eat
Tips：
1. If you are a vegetarian，you can use tofu instead of chicken breast meat,The tofu or chicken breast provides
high-quality protein to aid muscle recovery.
2. Suggest washing vegetables clean and cooking them as much as possible before consumption.
3. Quinoa and avocado are excellent sources of energy, and quinoa is rich in fiber and vitamins that the human
body needs.
Ingredients:
1. 200g salmon（or Cod fish/Basa fish）
2. 200g broccoli，shred
3. 1 medium sweet potato
4. 1 tablespoon olive oil and 1 clove garlic
5. Salt and black pepper（or other seasonings）
Instructions:
1. Put garlic in a skillet and stir fry in olive oil until cooked，add the salmon and cook for about 3-5
minutes on each side, until golden and fully cooked.
2. Steam the sweet potato for about 15-20 minutes until tender. If you use an oven, in the oven at 200°C
(400°F) for 25-30 minutes until cooked through.
3. Steam the broccoli for about 5-7 minutes until vibrant and still crisp.
4. Put the cooked salmon、sweet potato, and broccoli into a bowl, add salt and black pepper or other seasonings
you like, and ready to eat.
Tips：
1. If you don't like sweet potatoes, you can use corn or potatoes instead, sweet potatoes provide complex
carbohydrates and are high in fiber, helping replenish energy.
2. Salmon is rich in high-quality protein and Omega-3 fatty acids, which aid muscle recovery.
3. Broccoli is packed with vitamins and antioxidants, supporting immune health.If you don't like broccoli,
spinach is also a good choice