Nutritional requirements of adults for three meals a day

You can choose milk, soybean milk, rice porridge, boiled eggs, steamed stuffed buns, flower rolls, fried dough sticks, vegetables and fruits for breakfast. You can eat meat, vegetables, steamed bread, rice and so on. Lunch. Try not to eat meat for dinner. You can eat eat small fish shrimp, cold salad, fried vegetables, and soup and porridge cooked with cereal. The ratio of breakfast, lunch and dinner is generally 3:4:3. Eat liver and blood once a week. China Residents' Dietary Pagoda and China Residents' Dietary Guide can be used as guidelines and references for China residents' dietary orientation, and I hope they can help you. China Residents' Dietary Pagoda: Daily intake range of various foods Oil: no more than 25g salt: no more than 6g milk and products: 300g soybean nuts: 30-50g livestock and poultry: 50-75g fish and shrimp: 50- 100g eggs: 25-50g vegetables: 300-500g fruits: 200-400g cereals. Miscellaneous beans: 250-400g water: 1200ml 6000 steps per day "Dietary Guidelines for China Residents" 1) The food is diverse, mainly cereals, with different thicknesses. 2) Eat more vegetables, fruits and potatoes. 3) Eat more milk, soybeans or their products every day. 4) Eat proper amount of fish, poultry, eggs and lean meat. 5) Reduce cooking. Light and salt-free diet 6) Eat more, exercise every day, and maintain a healthy weight 7) Reasonable distribution of three meals and proper diet 8) Drink more water every day and drink less sugary drinks 9) Limit drinking to 65,438+00) Eat fresh and hygienic food. The principle of adult dietary collocation is 65,438+0. Control total calories to avoid obesity. The foods that provide calories are mainly staple food, meat, eggs, drinks and so on. 2. Maintain an appropriate amount of protein, and pay attention to the selection of high-quality protein, such as milk, eggs, lean meat, fish and poultry. Soybean and its products are rich in plant protein, which is very beneficial to middle-aged people. 3. Limit sugar. Eating too much sugar can easily lead to obesity, increase the burden on the pancreas and cause diabetes. In addition to the daily supply of carbohydrates, it is not advisable to eat more sweets. 4. Eat less foods with high fat and cholesterol, and control the daily fat at about 50g, preferably vegetable oil. 5. Eat foods rich in calcium, such as milk, kelp, bean products, fresh vegetables and fruits, to prevent osteoporosis and anemia. 6. Less salt, no more than 6g per day, to prevent hypertension. 7. Pay attention to eating anti-cancer foods: onion and garlic, cruciferous, nut seeds, cereals, beans, fruits, solanaceae, Umbelliferae ... 8. Eat more heart-protecting foods: fish, red wine, black fungus, purslane ... 9. The best brain-protecting foods: spinach, leeks, pumpkins, onions, peppers, broccoli. Melon, strawberry, orange, kiwi fruit, mango, tomato, watermelon ... 1 1. The best vegetables: sweet potato, celery, carrot, red and green radish, cabbage, spinach, leek, tomato, onion, garlic, cucumber, eggplant, beans and wax gourd. ...