Breakfast: half a cup of milk, a plate of side dishes (shredded kelp, shredded carrot and shredded green pepper), a salty flower roll with sesame sauce, and a small bowl of millet porridge or lotus seed soup;
Chinese food: assorted casserole (containing more than ten kinds of food), one or two red bean stew rice or barley rice;
Dinner: shredded radish, carp balls and millet porridge.
Although there are few dishes, there are many kinds, and the nutritional intake is naturally more comprehensive than eating mixed!
In addition, pay attention to eating only 70% full at dinner, and add snacks between meals, such as eating a small bowl of tremella lotus seed soup or wheat bran in the morning, drinking half a cup of yogurt and eating a few nuts in the afternoon. In addition, eat more beans, almonds, sesame seeds, walnuts and other new things.