1. The ratio of breakfast, lunch and dinner is 3: 4: 3.
Breakfast should account for 30% of the total energy. After waking up in the morning, my appetite is not very high and my digestive ability has not fully recovered. However, breakfast must be nutritious, including starch, high-quality protein dietary fiber and vitamins. People are more active during the day and consume relatively more energy, so the energy of lunch should account for 40% of the total energy; The amount of activity at night is reduced, and the body's demand for energy is also reduced, so it should account for 30% of the total energy. Just eat seven points full, which can promote sleep.
2. The ratio of fish, meat and eggs is 2: 2: 1.
Fish contains DNA and EPA. Proper diet can increase brain capacity and effectively prevent cognitive dysfunction. Excessive consumption of red meat such as pork, beef and mutton will increase the risk of heart disease and colorectal cancer. Everyone should eat 125 ~ 225g of fish, poultry, lean meat and eggs every day, with a ratio of 2: 2: 1. It is worth reminding that obese people and people with dyslipidemia should not eat more than two egg yolks a day.
3. The ratio of meat dishes to vegetarian dishes is 1: 4.
Chicken, duck, fish and other animal fats contain high-quality protein and iron, but eating too much will increase the burden on the liver and kidneys, easily lead to hyperuricemia or gout, and increase the risk of cardiovascular and cerebrovascular diseases and obesity. Vegetables contain a variety of vitamins and dietary fiber, which can give people a certain sense of fullness. Adults should eat 400~500 grams of different kinds of vegetables every day, and animal food should reach 125~200 grams.
4. Thickness matching 1: 3 ratio
The staple food should be diversified and eat different kinds of beans and cereals. Adults who are not very active can eat 250~400 grams of staple food a day. If you often do strenuous exercise and heavy physical labor, you should appropriately increase the amount of staple food. Is to match the thickness, everyone should eat 1~2 coarse grains every day. However, it is worth noting that the digestive system of infants and young children is not yet fully developed, and coarse grains should be carefully added; Teenagers and the elderly with weak gastrointestinal tract should control the amount of staple food.
5. The ratio of fresh fruits and vegetables is 2: 1
The ratio of fresh vegetables to fruits is 2: 1. In autumn, you can eat tuber and fruit vegetables, such as white radish and onion, with mushroom vegetables. Give priority to seasonal local vegetables, and dark vegetables should account for more than half, such as peppers, spinach, carrots or tomatoes. In addition, eat at least 3~4 different low-sugar fruits every day.