Catering principle: eat enough 12 different kinds of ingredients.
Mastering this basic requirement is very important for a balanced diet.
First, how to classify and refine?
1, staple food (cereals, potatoes and miscellaneous beans): 3-5 kinds/day;
2. Vegetables and fruits: 4-6 kinds/day;
3. Fish, eggs, poultry/livestock meat: 3-5 species/day;
4. Milk, soybeans and nuts: 2-3 kinds/day. The rest is the addition calculation.
Second, how to calculate the variety?
Fruits and vegetables: green vegetables, chrysanthemums, radishes and carrots.
Cereal beans: red beans, black rice, coix seed, peanuts, lotus seeds, oats, millet and rice.
Flour: rolls, bread, noodles, biscuits.
Rice: rice, rice noodles, rice cakes and rice noodles.
Meat: sliced meat, shredded pork, meatballs, ribs.
Not counting: onion, ginger, garlic, pepper, star anise, soy sauce vinegar, sugar, salt wine.
Third, how to estimate the quantity of each variety?
As I said before, the variety 12 is guaranteed to be this number every day. Now increase the quantity.
6 1: 1 cup of milk, 1 egg, 1 gram of meat/fish/meat/poultry, 1 kg of vegetables, 1 two beans, 1 string of fruits.
Two 250 s: 250g staple food and 250g fruit.
Mix with your heart, it's nutritious and tasty.
Seafood feast and whole lotus root feast may be your favorite, but it doesn't hurt to cook them occasionally. If you have a all-meat/all-vegetarian feast every day, it won't do. Because people are neither tigers who eat meat nor rabbits who only eat grass, our intestines and stomach are naturally prepared for omnivores. There is no bad food, only bad collocation, which determines nutrition and health.
Single recipe
Breakfast: milk+cereal+eggs+bananas.
Chinese food: tomato rice (rice, buckwheat, tomatoes, carrots, beef)+vegetable soup.
Dinner: miscellaneous grains porridge (rice, black rice, kidney beans)+dried celery.
Meals: pears, almonds, yogurt.
Comments:
There are 16 varieties all day; It contains six 1 s and two 250 s. Breakfast: staple food, fruit, supplemented with protein and calcium. Lunch: diverse, simple and not simple. Dinner: Have porridge and talk about nutrition. Meal: Life is beautiful and nutrition is indispensable.
Three-person recipe
Breakfast: tomato and egg noodles+yogurt.
Chinese food: two rice (corn residue+rice)+onion, fungus, shrimp fried tofu brain+carrot, green bean baked meatballs+vegetables, mushroom soup.
Dinner: add winter dates, pears and walnuts.
Comments:
Variety: There are 17 varieties throughout the day; 6 1 plus 2 250. Breakfast: staple food, vegetables, rich protein and calcium supplement. Chinese food and dinner: the treatment is the same, and the variety reaches 1 1, which is suitable for people who sleep late and are not hungry to eat supper; Can be done at one time, divided into two parts, and resolutely oppose leftovers (unfinished dishes on the table);
Family weekly cookbook
Monday: miscellaneous grains porridge+banana egg cake, vegetable fungus soup+tenderloin, white melon fried green pepper+tomato, tofu, yam, coriander grape, walnut, milk.
Tuesday: tomato and egg noodles+yogurt ribs, corn, radish soup+amaranth+water bamboo, carrots, cucumbers, green peppers, pears, cherries and melon seeds.
Wednesday: Miscellaneous grains porridge+eggs+vegetable bag wax gourd, seaweed soup+edamame, mushroom roast chicken+fungus stir-fried green vegetable milk, grapefruit seeds and walnuts.
Thursday: milk+sweet potato+nutty vegetables, meatball soup+onion, fungus, shrimp fried dried bean curd+steamed eggplant (sesame sauce), mung bean lily soup, apples and grapes.
Friday: milk+cereal+eggs+cherry tomatoes, loofah, fungus, bean curd soup+green beans, baked carrots with shrimp skin+steamed bass+spiced kiwi fruit, pistachios and bananas.
Saturday: leek egg cake+miscellaneous grains porridge ribs yam soup+garlic fungus+asparagus, lotus root, red pepper, green pepper+salted shrimp yogurt, winter jujube and cantaloupe.
Sunday: Eggs, Fried Noodles with Green Pepper+Soymilk, Tomatoes, Potatoes, Oyster Soup+Baked Tofu with Crucian Carp+Roasted Mushrooms with Green Vegetables+Sauté ed Pork with Onion, Milk with Sweet Potato and Apple Soup, Pumpkin Seeds.
If you are patient, you can help to count whether the daily 12 variety breaks even and whether it reaches 25 varieties in a week.
Five key points to keep healthy:
Exercise: People of all ages should exercise every day to keep a healthy weight. Insist on daily physical activity, and carry out moderate-intensity physical activity for at least 5 days a week, with a cumulative duration of more than 150 minutes.
Fruits and vegetables: Vegetables and fruits are an important part of a balanced diet. Eat all kinds of dairy products, often eat soy products and eat nuts in moderation.
Protein: Eat fish, poultry, eggs and lean meat in moderation. Eat less fat, bacon and cured meat.
Salt: Adults eat no more than 6 grams of salt and cook 25-30 grams of oil every day. Take no more than 50 grams a day.
Drinking water: Drink plenty of water, 7-8 cups per day for adults (1500- 1700 ml). It is recommended to drink boiled water and tea.