How can one's three meals be simple, healthy and nutritious?

Breakfast: You can choose miscellaneous grains porridge+vegetables+eggs. Coarse cereal porridge can be mixed with oat, corn, millet, rice, adzuki bean, sweet potato and yam. The principle is coarse and fine, so that you can eat more dietary fiber, B vitamins and various minerals, and your blood sugar will not fluctuate greatly because of eating refined rice porridge. Vegetables can be auricularia auricula, tremella, broccoli, carrot, lettuce, lettuce, onion, etc. You can make it cold or stir fry, depending on your actual situation. Boiling eggs is the best way. Of course, if you fry an egg once in a while or fry it, it's ok. Pay attention to control the intake of oil. If some people eat a lot, they can also supplement some other foods, such as steamed bread and whole wheat bread.

You can also choose a combination of milk and bread (steamed stuffed bun, etc.). )+eggs+vegetables, not bad either.

Meal: After breakfast 1 hour, you can eat some fruits, about100-150g.

Lunch: You can choose the combination of miscellaneous grains rice+meat+vegetables+bean products. Don't eat too much meat. Choose the type according to your actual situation. It is recommended to choose more aquatic products such as fish and shrimp, and occasionally eat some livestock meat. Vegetables can be more abundant, and bean products are also recommended to be eaten every day, such as tofu, shredded tofu and bean skin. , rich in nutrients, providing a variety of nutrients.

Meals: After lunch 1 hour, you can eat some fruits, nuts, yogurt and other foods, with fruits100-150g and nuts10g. The amount of yogurt depends on the total daily intake of dairy products, which is about100-200g.

Dinner: You can eat less or not too much for dinner. Generally, it is enough to eat 7 minutes full. Coarse grains+vegetables, or you can eat less meat. The variety of vegetables can be as rich as possible.

According to the dietary guidelines, at least 12 kinds of food every day and at least 25 kinds of food every week. The above menu structure is for reference only. Everyone's physique is different, so you can make a specific menu according to the actual situation.