The staple food (mainly cereals) is less than half a catty per day. But if you have a lot of activities that day, such as participating in sports and doing manual labor, you can increase them appropriately, because staple food is used to provide energy.
2. Strictly control the consumption and types of meat.
Meat such as chicken, fish and other animal foods should not exceed 2 A Liang days, even if the fat content in lean meat is not low; Eat bean products twice or more every day on average1; 1 bag of milk (for breakfast); Eggs 1 (can be eaten for breakfast). Eat less pork, beef and mutton, and eat more fish, shrimp and chicken.
Step 3 eat all kinds of vegetables and fruits
There are many varieties of vegetables, and the nutrients contained in different varieties are not the same, even very different. The vitamin content in dark vegetables such as red, yellow and green is higher than that in light vegetables and common fruits. They are the main or important sources of carotene, vitamin b2, vitamin C, folic acid, minerals, dietary fiber and natural antioxidants.
The contents of vitamins and trace elements in some fruits are not as good as those in fresh vegetables, but the contents of glucose, fructose, citric acid, malic acid and pectin in fruits are richer than those in vegetables, and no one can replace them.
Eat more potatoes.
Potatoes, including potato, sweet potato and cassava, are rich in starch, dietary fiber and various vitamins and minerals. These foods are very important for maintaining cardiovascular health, enhancing disease resistance, reducing children's dry eye and preventing cancer.