经常熬点粥吧，粥中的淀粉能充分地与水分结合，既提供热能，又不乏大量水分，而且味道鲜美、润喉易食，营养丰富又易于消化。
鱼片粥、猪肝粥、牛肉粥通常是大家食粥的首选。其实，吃点八宝粥也是不错的选择，八宝粥的主要原料为谷类，常用的有粳米、糯米和薏米，在粥中加入红枣、豆类、核桃等精心熬制，这些原材料基本上都具有补中益气、滋补身体的好作用，常吃可以养神清热，润肺和喘，对于调养肠胃，缓解工作压力都很有好处。下面是我找的一些： 对经常熬夜需要更加补充营养对此营养专家推荐以下些适合熬夜后食疗方： 猪腰炖杜仲 用杜仲25克、猪腰1水适量隔水炖1小时天天或隔两三天服食1次有滋补肝肾、强壮筋骨之功效适用熬夜后腰酸背痛、四肢乏力者 莲百合煲瘦肉 每次用莲(去心)20克、百合20克、猪瘦肉100克加水适量同煲肉熟烂后加盐调味食用有清心润肺、益气安神之功效适宜熬夜后干咳、失眠、心烦、心悸等症者 百合莲汤 用鲜百合60克或百合干研成粉30克同粳米100克煮粥适量调入糖或蜂蜜、莲晚餐或午后服食用百合做羹或煮粥还可酌情加入其食物或中药如加入银耳有润肺之功;加入绿豆可加强清心解毒之效;加入薏米可同时去湿。
...养生之道”栏目为了给中学生制定出最营养、健康的一日三餐食谱...
简单说来，就是牛奶、鸡蛋、面包、芝麻糊麦片之类的，牛奶不要空腹喝，配点面包什么的主食一起吃
下面是营养学家对学生早餐的建议：
1、营养早餐的四大要素：谷类能量，蛋白营养，碱性豆奶，果蔬精华！
2、营养早餐・最佳内容
多吃：全麦面包、馒头、粥类、杂粮、豆浆、脱脂牛奶、鸡蛋、水果蔬菜；
少吃：油条、汉堡、蛋糕、饼干、薯条、火腿、方便面、碳酸饮料、汽水等
健康选择：选择富含优质蛋白的食物；选择富含水分、矿物质、纤维素高的谷类食物；选择水果蔬菜和豆浆脱脂牛奶等流体营养食品；远离高油、高糖、高盐、高脂肪、高添加剂食物。
3、 合理搭配方案：
多种少量，主食不可少，要有奶制品，蛋类也需要，果蔬流体非常好。
一日三餐中的早餐应该是多品种摄取。
优质蛋白、维生素及充足的水分都是提高免疫所不可缺少的。
早餐不提倡大量，但应该品种丰富。
同时，根据自己的不同喜好，早餐可分为3－5种食物。
一、主食不能少。主食主要包括面包、馒头、面条等等，一般分量在一两左右，身体高大或体力消耗较大者可适当增加到二量。总体来说，早餐的主食量不宜太大。
二、要有奶制品。可以是牛奶、酸奶或者豆浆。每餐的份量可在250ml左右。如果是孕妇、老年人需要通过奶制品多补充钙时，也应分时段饮用，不宜在早上将一天所需的奶制品全部喝完。
三、蛋类需要。每天应保证一个鸡蛋的摄取量。
四、适量增加液体食物。主要是果汁、橙汁等饮品，主要是增加水溶性维生素的摄入。
另外，可根据自己的饮食习惯，适当吃些奶油、奶酪、果酱等。
4、要知道，“牛奶+鸡蛋”并非完美营养早餐，这只是在蛋白质方面很充分。
5、最后再次提醒：营养早餐的四大要素：谷类能量，蛋白营养，碱性豆奶，果蔬精华
In simple terms, is the milk, eggs, bread, cereal, milk, do not drink on an empty stomach, with little bread staple food to eat together whatThe following is a nutritionist to students' breakfast recommendations:In 1, the four major elements: nutritional breakfast cereal energy, protein nutrition, basic soy milk, fruit and vegetable extracts!2, the best content of nutritional breakfast.Eat: whole wheat bread, steamed bread, porridge, cereal, milk, skim milk, eggs, fruits and vegetables;Less: fried dough, Hamburg, cake, cookies, fries, ham, instant noodles, carbonated drinks, sodaHealth selection: rich in high quality protein foods; selection is rich in water, mineral, cellulose high cereal; selection of fruits and vegetables and milk skimmed milk and other fluid food nutrition; away from high oil, high sugar, high salt, high fat, high additive food.3, reasonable collocation scheme:A variety of small, staple food is indispensable to dairy products, eggs, fruits and vegetables also need, fluid is very good.Three meals a day in the breakfast should be more varieties of uptake.High quality protein, vitamins and adequate hydration is essential for improving immunity.Breakfast is not advocated substantial, but should variety.At the same time, according to their own preferences, the breakfast can be divided into 35 food.A staple food, not less. Staples include bread, steamed bread, noodles and so on, general component at around one or two, tall or greater physical exertion can be appropriate to increase to two volume. In general, a breakfast staple volume shoulds not be too big.Two, to have milk products. Can be milk, yogurt and milk. Each meal portions can be controlled in 250ML. If you are pregnant, the elderly need more calcium supplementation by dairy products, should also be time drinking, not in the morning will be a day for all dairy products drink.Three, eggs. Every day should be guaranteed an egg intake.In four, a modest increase in liquid food. Fruit juice, orange juice and other beverages are mainly, mainly is to increase water soluble vitamin intake.In addition, according to their dietary habits, appropriate to eat butter, cheese, jam etc..The 4, want to know, milk + egg is not the perfect breakfast nutrition, it is only in the protein is sufficient.In 5, the final reminder: nutritional breakfast cereal four elements: energy, protein nutrition, basic soy milk, fruit and vegetable extracts
