Nutrition（营养学）experts put forward advice on how to eat well — and, most importantly, not lose your mind doing it. And there are some tips that stand the test of time, and that experts themselves follow. Here are some habits they live by — and that will change the way you eat.
Eat lunch like a king
You've heard to make breakfast the biggest meal of your day, but you may not be that hungry when you wake up. In fact, "your biggest meal should be around noon when your digestion（消化）is at its peak and you can feed your body when it actually needs fuel," says Dr Lipman. At lunch, preference of protein（蛋白质）and greens is suggested, like a hearty（丰盛的）bowl of lentil soup and kale salad. You don't need a huge meal at dinner only to sit and catch up on some TV plays and then go to bed.
Eat the rainbow
Greens, oranges, reds, purples, yellows ... you get the picture. Eating the rainbow will provide your body with kinds of disease-fighting phytonutrients（植物营养素）, and will naturally fill you up to help you say "no" to unhealthy foods, says Lipman. Plus, most adults struggle with getting the recommended five kinds of fruits and vegetables a day (though some say seven kinds). A worldwide study in 2018 found 58% to 88% of adults don't hit that mark. In another study, adults who were offered all kinds of vegetables ate more of them without increasing the calories at the meal, found in a 2017 study.
Know where your snacks are
Increased snacking is one reason behind the rise in calorie over the past few decades, according to a 2017 study in PLOS ONE. Sure, you don't know if you'll be hungry some time between the meals. But, "When you leave your office to go find something, that's when bad choices are made," says Schapiro. "That's when a hot pretzel, bag of candy, or donut can look very attractive." Make sure to keep in your drawer or fridge some healthy snacks, like Greek yogurt, individual packs of nuts, dried fruit.
