Article in English: Breakfast is probably the most important meal of the day in terms of energy. It gets your metabolism going and is probably the one meal that you can afford to splurge on. Breakfast primes you for the rest of the day. Researchers have even found that a little breakfast cereal in the morning is linked to lower amounts of the stress hormone cortisol. If you're worried about weight, don't skip breakfast. Have a complete breakfast, a smaller lunch, and perhaps a snack for dinner. Eating in the morning is far preferable to eating at night for people trying to lose weight. Eating three large meals spaced out five to six hours can take more energy to digest, causing a huge surge in blood sugar, followed by a fall off a cliff. The idea is to keep blood sugar levels stable all day instead of letting them rise and fall.  Eat foods that will sustain you. At every small meal, choose either carbs (preferably complex), protein, or healthful fats (omega-3, monounsaturated, etc.). These foods will help keep you from feeling hungry an hour or two after eating. Eat the same amount of food every three to four hours, or go for healthful snacks in between smaller meals. Examples of energizing but healthful snacks include: Nuts Olives Yogurt Fresh fruit Legumes Just because a little bit is good doesn't mean that a lot is better. Just ask the over-caffeinated person who has trouble getting to sleep at a reasonable hour at night because they've consumed more caffeine that is healthy or balanced. 200 to 300 milligrams of caffeine should be your upper limit — any more and you'll be bouncing off the walls at night and slugging out of bed in the morning. Doctors and scientists alike believe that drinking water is a key component to being healthier and feeling more energized during the day, although there is some disagreement about how much is needed.  One camp says that you should drink enough water to stay satiated. Drink whenever you're thirsty, but be aware of the color of your urine: if it gets too yellow, up your fluid intake...

Summary in Chinese:
千万不要不吃早饭，即使你不饿。 每个四个小时吃一点东西以防血糖降低。 午后不要过于依赖咖啡因。 白天要坚持补充水分。 饮食中多补充纤维。 摄入充足的健康脂肪。