Staple food: eat more whole grains or brown rice.
According to the advice of nutrition experts, you should eat 3-5 bowls of rice every day. A bowl of rice is equivalent to two bowls of porridge or two bowls of noodles or a medium-sized steamed bread, with 280 calories.
Protein: Fish is easier to digest.
For eggs, beans and fish, you should eat 4 servings a day, each serving is equivalent to 1 egg or tofu.
1 piece or fish 1 piece or lean meat 1 piece.
Grease: 1 2-3 tablespoons per day.
It is advisable to use 2-3 tablespoons of cooking oil every day. It is suggested to use vegetable oil, which must have high fatty acid content, usually 1 tablespoon oil, 1.5g calories and 1.35 kcal edible oil per meal, in order to achieve the principle of balance.
Milk: It is indispensable to prevent osteoporosis.
It is best to drink 1 cup of milk every day to supplement calcium. If you are lactose intolerant and can't drink milk, you can drink soybean milk instead.
Vegetables: Eat leafy vegetables to prevent constipation.
Eat 3 dishes of vegetables every day, about 1 dish for each meal (about 1 dish is cooked and attached to a coffee cup). Eating more cellulose can prevent constipation. It is recommended to choose tender leaf vegetables such as sweet potato leaves, Chinese cabbage and spinach.
Eat milk and eggs for breakfast (assisted by bread), rice and vegetables for lunch (assisted by soup), and porridge and vegetables for dinner (assisted by soup).
Food exchange part
Calculate the energy needed for a day, and how to turn this energy into specific food? There is a professional calculation method about this. Calculate the weight of carbohydrate, protein and fat in these calories first, then distribute them to food, and then adjust the diet according to the recommended intake of trace elements. The allowable error is within 65438 00%.
But this is a complicated process after all. In order to facilitate the operation, the food exchange method appeared, that is, the food was divided into components, and each food had 90 kilocalories. For example, 25 grams of rice, 500 grams of Chinese cabbage, 50 grams of pork, and fat 10 grams can generate 90 kilocalories respectively, so they are all considered as a food.
At the same time, food is divided into six categories, and the principle of exchange is that similar foods can be exchanged with each other, and milk can be exchanged with meat, eggs and fish (but a glass of milk every day is still advocated, because the absorption rate of calcium in milk is high, and the recommended intake of calcium for adults is 800mg per day, while 250ml milk can supplement nearly 300mg of calcium):
1, cereal. All kinds of rice flour and its products, macaroni, soda biscuits, mung beans, red beans, dried lotus seeds, etc. Every 25g, potatoes every100g.
2. Meat, eggs, fish and beans. 50g of lean pork and poultry, 80g of beef, mutton, ribs and boneless poultry, 60g of eggs, one fish and shrimp 100g each.
3. milk. Milk, goat milk, sugar-free yogurt per serving 160ml, milk powder 25g, soybean milk 400ml. Usually we drink a bottle of 250ml milk, which is about 2.5 servings.
4. vegetables. 500g of fresh leafy vegetables, eggplant, tomato, cucumber, bitter gourd, wax gourd and mung bean sprouts, 400g of white radish, green pepper, pumpkin, loofah and cauliflower, 300g of lentils and green beans, 200g of carrots, and100g of yam, lotus root and edamame.
5. fruit. Generally, every 200g of fruit and every 500g of watermelon are served.
6. Oil and fat. All vegetable oils and animal oils 10g, peanuts, walnuts and almonds 20g, sunflower seeds and pumpkin seeds 30g.
Calculate the energy needed every day, and according to the food exchange, put these calories into specific food according to the productivity ratio of carbohydrate, protein and fat, which are 55-65%, protein 10- 15% and fat 20-30% respectively.
Because it is a simple formula, the results in the book are listed below, so you don't have to work hard to calculate this process. However, it should be noted that this is only an outline, and the specific recipes should be adjusted according to personal circumstances.
1500 kcal
Breakfast: 1.5 portions of rice, 1.5 portions of milk and 0.5 portions of eggs.
Lunch: 3.5 portions of rice, 0.05 portions of vegetables, lean meat 1 portion and cooking oil 1 portion.
Dinner: 3.5 portions of rice, 0.05 portions of vegetables, lean meat 1 portion and cooking oil 1 portion.
Extra meal: 1 serving of fruit.
1600 kcal
Breakfast: 2 portions of rice, 65438+ 0.5 portion of milk and 0.5 portion of eggs.
Lunch: 3.5 portions of rice, 0.5 portions of vegetables, 0.5 portions of lean meat/kloc-0, and 0.5 portions of edible oil/kloc-0.
Dinner: 3.5 portions of rice, 0.5 portions of green vegetables, 0.5 portions of lean meat 1.5 portions, and 0/portion of cooking oil 1 portion.
Extra meal: 1 serving of fruit.
1700 kcal
Breakfast: 2 portions of rice, 65438+ 0.5 portion of milk and 0.5 portion of eggs.
Lunch: 4 portions of rice, 0.5 portions of green vegetables, 0.5 portions of lean meat/kloc-0, and 0.5 portions of edible oil/kloc-0.
Dinner: 4 portions of rice, 0.5 portion of green vegetables, 0.5 portion of lean meat/kloc-0, and 0 portion of cooking oil/kloc-0.
Extra meal: 1 serving of fruit.
1800 kcal
Breakfast: 2 portions of rice, 65438+ 0.5 portion of milk and 0.5 portion of eggs.
Lunch: 4.5 portions of rice, 0.5 portions of vegetables, 0.5 portions of lean meat/kloc-0, and 0.5 portions of edible oil/kloc-0.
Dinner: 4.5 portions of rice, 0.5 portions of green vegetables, 0.5 portions of lean meat 1.5 portions, and 0/portion of cooking oil 1 portion.
Extra meal: 1 serving of fruit.
1900 kcal
Breakfast: 2 portions of rice, 65438+ 0.5 portion of milk and 0.5 portion of eggs.
Lunch: 5 portions of rice, 0.5 portions of green vegetables, 0.5 portions of lean meat/kloc-0, and 0.5 portions of edible oil/kloc-0.
Dinner: 5 portions of rice, 0.5 portion of green vegetables, 0.5 portion of lean meat 1.5 portion, and 0 portion of cooking oil 1.
Extra meal: 1 serving of fruit.
2000 kcal
Breakfast: 2.5 portions of rice, 0.5 portions of milk/kloc-0 and 0.5 portions of eggs/kloc-0.
Lunch: 5.5 portions of rice, 0.5 portions of vegetables, 0.5 portions of lean meat/kloc-0, and 0.5 portions of edible oil/kloc-0.
Dinner: 5 portions of rice, 0.5 portion of green vegetables, 0.5 portion of lean meat 1.5 portion, and 0 portion of cooking oil 1.
Extra meal: 1 serving of fruit.
2 100 calories
Breakfast: 2.5 portions of rice, 0.5 portions of milk/kloc-0 and 0.5 portions of eggs/kloc-0.
Lunch: 6 portions of rice, 0.5 portions of green vegetables, 0.5 portions of lean meat/kloc-0, and 0.5 portions of edible oil/kloc-0.
Dinner: 5.5 portions of rice, 0.5 portions of green vegetables, 0.5 portions of lean meat 1.5 portions, and 0/portion of cooking oil 1 portion.
Extra meal: 1 serving of fruit.
2200 kcal
Breakfast: 2.5 portions of rice, 0.5 portions of milk/kloc-0 and 0.5 portions of eggs/kloc-0.
Lunch: 6.5 portions of rice, 0.5 portions of vegetables, 0.5 portions of lean meat/kloc-0, and 0.5 portions of edible oil/kloc-0.
Dinner: 5.5 portions of rice, 0.5 portions of green vegetables, 0.5 portions of lean meat 1.5 portions of cooking oil 1.5 portions.
Extra meal: 1 serving of fruit.
2300 kcal
Breakfast: 3 portions of rice, 0.5 portions of milk/kloc-0, and 0/portion of eggs/kloc-0.
Lunch: 6.5 portions of rice, 0.5 portions of vegetables, 0.5 portions of lean meat/kloc-0, and 0.5 portions of edible oil/kloc-0.
Dinner: 6 portions of rice, 0.5 portions of green vegetables, 0.5 portions of lean meat 1.5 portions of cooking oil 1.5 portions.
Extra meal: 1 serving of fruit.
2400 kcal
Breakfast: 3 portions of rice, 0.5 portions of milk/kloc-0, and 0/portion of eggs/kloc-0.
Lunch: 7 portions of rice, 0.5 portions of green vegetables, 0/portion of lean meat/kloc-0, and 0/.5 portion of edible oil/kloc-0.
Dinner: 6.5 portions of rice, 0.5 portions of green vegetables, 0.5 portions of lean meat 1.5 portions of cooking oil 1.5 portions.
Extra meal: 1 serving of fruit.
It should be noted that rice represents the staple food and can be replaced by other grains and potatoes of the same kind. In the same way, green vegetables and lean meat are just representatives of the same kind (it is advocated to have vegetables with leaves for every meal, which can provide a lot of dietary fiber).
How many grams looks a little unstable, but there are some simpler things:
Based on the bowls we usually eat, half a bowl of rice = 2 servings, 1 flat bowl of rice = 3 servings, and a full bowl of rice = 4 servings. According to the calorie calculation of each serving, it is clear at a glance.
1 egg, about 90 calories. Calories of 4 quail eggs = 1 egg.
50 grams of lean meat is about 10 slice, and 100 grams of fish is about two fingers wide.
Vegetables are easier to calculate. A catty of fried vegetables is about one dish, and 250 grams of vegetables is half a dish. Considering that we may eat other vegetables besides vegetables, such as carrots, it is enough to eat a small plate of vegetables and other vegetables.
Based on the spoon we usually drink soup, a spoonful of oil = 10g. In fact, the recommended amount of edible oil for healthy people in China Nutrition Society is only 25g, two and a half spoonfuls. Is it really difficult to do this?
The intern teacher said a way: how many people eat, how many spoonfuls each meal, and then put them in a bowl. Today's meal can only use this kind of oil, whether it's frying three dishes or frying ten dishes (I haven't tried it myself, but I try to use as little oil as possible by steaming and cooking with boiling water).
Take the recipe of 1800 calories as an example: breakfast: 2 portions of rice, 0.5 portion of 65438+ milk and 0.5 portion of eggs; Lunch: 4.5 portions of rice, 0.5 portions of vegetables, 0.5 portions of lean meat/kloc-0, and 0.5 portions of edible oil/kloc-0; Dinner: 4.5 portions of rice, 0.5 portions of green vegetables, 0.5 portions of lean meat/kloc-0, and 0/portion of edible oil/kloc-0; Extra meal: 1 serving of fruit.
Breakfast: a bowl of lean porridge+a bag of milk. Two servings of rice is about 1 bowl of porridge, and 0.5 servings of eggs is half an egg, but if you don't want to eat eggs this morning, you can change to lean meat.
Lunch: A bowl full of rice, plus a little cold shredded potatoes. You can eat 5 pieces of meat, plus a piece of steamed fish two fingers wide and a spoonful of cooking oil. Sliced meat can be fried with lettuce and mushrooms at will, so I ate some by the way, plus half a plate of boiled cabbage.
Dinner: Almost. You can eat more meat.
I also ate an apple between lunch and dinner. It doesn't seem to be particularly hard.