Staple food category: eat more grains or brown rice
According to nutritional expert advice, you should eat 3-5 bowls of rice per day, a bowl of rice is equivalent to two bowls of rice or two bowls of noodles or a medium-sized steamed buns, calories 280 calories.
Protein: more fish and meat is easier to digest
In terms of eggs, beans, fish and meat, you should consume four servings per day, each equivalent to one egg or tofu
1 block or fish 1 two or lean meat 1 two.
Fats and oils: 2-3 tablespoons a day
2-3 tablespoons a day of cooking oil is appropriate, it is recommended to use vegetable oils, which have a high content of essential fatty acids. 1 tablespoon of 15 grams of oil is usually about 135 kcal, and the amount of cooking oil in a meal is about 1 tablespoon, in order to achieve the principle of balance.
Milk: Preventing osteoporosis, milk is indispensable
The best thing to do is to drink a glass of milk every day to get calcium. If you are lactose intolerant and cannot drink milk, you can drink soy milk instead.
Vegetables: Eat more young leafy vegetables to prevent constipation
You should eat 3 plates of vegetables a day, about 1 plate per meal (1 plate attached to a cup of coffee after cooking). More fiber can prevent constipation, and it is recommended to choose young leafy vegetables such as groundnut leaves, baby bok choy, and spinach.
Milk and eggs for breakfast (bread assisted) Rice and greens for lunch (soup assisted) Thin rice and greens for dinner (soup assisted)
Food exchange portions
Calculating the amount of energy needed for the day, how do you convert that energy into specific foods? There are more specialized calculations about this, starting with figuring out the weight of carbohydrates, proteins, and fats in those calories, then allocating them to foods, and then adjusting the recipes according to the recommended intake of micronutrients, allowing for an error of less than 10 percent.
But this is ultimately a cumbersome process, and to make it easier, the food exchange portion method has emerged, whereby food is divided into portions with 90 kilocalories per portion. For example, 25 grams of rice, 500 grams of cabbage, 50 grams of pork, 10 grams of fat, they each produce 90 kilocalories, so they are all considered one serving.
At the same time, food is divided into six categories, the principle of exchange is the same type of food, can be exchanged with each other, milk can be exchanged with meat, eggs and fish (but still advocate a glass of milk a day, because the absorption rate of calcium in the milk is very high, the daily recommended intake of calcium in adults 800mg , and 250ml of milk can be supplemented with nearly 300mg of calcium):
1, cereals and potatoes. Various types of rice and noodles and their products, macaroni, soda crackers, mung beans, red beans, dried lotus seeds, etc. per 25g, potatoes per 100g, respectively, for a copy.
2, meat, eggs, fish and beans. Lean pork, poultry meat per 50g, beef, lamb, ribs, poultry with bones per 80g, eggs 60g, fish, shrimp per 100g, respectively, for a copy.
3, milk. Milk, goat's milk, unsweetened yogurt per 160ml, milk powder 25g, soy milk 400ml for a copy. Usually we drink a bottle of milk for 250ml, equal to about 2.5 copies.
4, vegetables. A variety of fresh leafy vegetables, eggplant, tomatoes, cucumber, bitter melon, winter melon, mung bean sprouts per 500g, white radish, green pepper, pumpkin, squash, cauliflower per 400g, lentils, string beans per 300g, carrots per 200g, yam, lotus root, hairy beans per 100g, respectively, for a copy.
5, fruit. General fruit per 200g, watermelon per 500g for one serving.
6, fats and oils. All vegetable oils animal oil 10g, peanut rice, walnuts, almonds per 20g, sunflower seeds, pumpkin seeds per 30g for one serving.
Calculated daily energy requirements, according to the food exchange share, these calories in accordance with carbohydrates, protein, fat capacity ratio of 55-65%, protein 10-15%, fat 20-30% a set of specific foods.
Because I said it was an easy recipe to prepare, so the results of the book are listed below, you do not have to bother to calculate the process. It should be noted, however, that this is only an outline, and specific recipes should still be adapted to individual circumstances.
1500 kcal
Breakfast: 1.5 portions of rice, 1.5 portions of milk, 0.5 portions of eggs.
Lunch: 3.5 portions of rice, .05 portions of green vegetables, 1 portion of lean meat, 1 portion of cooking oil.
Dinner: 3.5 portions of rice, .05 portions of bok choy, 1 portion of lean meat, 1 portion of cooking oil.
Additional meal: 1 portion of fruit.
1600 kcal
Breakfast: 2 portions of rice, 1.5 portions of milk, .5 portions of eggs.
Lunch: 3.5 portions of rice, 0.5 portions of green vegetables, 1 portion of lean meat, 1.5 portions of cooking oil.
Dinner: 3.5 portions of rice, 0.5 portions of bok choy, 1.5 portions of lean meat, 1 portion of cooking oil.
Additional meal: 1 portion of fruit.
1700kcal
Breakfast: 2 portions of rice, 1.5 portions of milk, 0.5 portions of eggs.
Lunch: 4 portions of rice, 0.5 portions of green vegetables, 1 portion of lean meat, 1.5 portions of cooking oil.
Dinner: 4 portions of rice, 0.5 portions of bok choy, 1.5 portions of lean meat, 1 portion of cooking oil.
Extra meal: 1 portion of fruit.
1800kcal
Breakfast: 2 portions of rice, 1.5 portions of milk, 0.5 portions of eggs.
Lunch: 4.5 portions of rice, 0.5 portions of green vegetables, 1 portion of lean meat, 1.5 portions of cooking oil.
Dinner: 4.5 portions of rice, 0.5 portions of bok choy, 1.5 portions of lean meat, 1 portion of cooking oil.
Additional meal: 1 portion of fruit.
1900 kcal
Breakfast: 2 portions of rice, 1.5 portions of milk, 0.5 portions of eggs.
Lunch: 5 portions of rice, 0.5 portions of green vegetables, 1 portion of lean meat, 1.5 portions of cooking oil.
Dinner: 5 portions of rice, 0.5 portions of bok choy, 1.5 portions of lean meat, 1 portion of cooking oil.
Extra meal: 1 portion of fruit.
2000 kcal
Breakfast: 2.5 portions of rice, 1.5 portions of milk, 1 portion of egg.
Lunch: 5.5 portions of rice, 0.5 portions of green vegetables, 1 portion of lean meat, 1.5 portions of cooking oil.
Dinner: 5 portions of rice, 0.5 portions of bok choy, 1.5 portions of lean meat, 1 portion of cooking oil.
Additional meal: 1 portion of fruit.
2100kcal
Breakfast: 2.5 portions of rice, 1.5 portions of milk, 1 portion of egg.
Lunch: 6 portions of rice, 0.5 portions of green vegetables, 1 portion of lean meat, 1.5 portions of cooking oil.
Dinner: 5.5 servings of rice, 0.5 servings of bok choy, 1.5 servings of lean meat, 1 serving of cooking oil.
Additional meal: 1 portion of fruit.
2200kcal
Breakfast: 2.5 portions of rice, 1.5 portions of milk, 1 portion of egg.
Lunch: 6.5 portions of rice, 0.5 portions of green vegetables, 1 portion of lean meat, 1.5 portions of cooking oil.
Dinner: 5.5 portions of rice, 0.5 portions of bok choy, 1.5 portions of lean meat, 1.5 portions of cooking oil.
Extra meal: 1 portion of fruit.
2300kcal
Breakfast: 3 portions of rice, 1.5 portions of milk, 1 portion of egg.
Lunch: 6.5 portions of rice, 0.5 portions of green vegetables, 1 portion of lean meat, 1.5 portions of cooking oil.
Dinner: 6 portions of rice, 0.5 portions of bok choy, 1.5 portions of lean meat, 1.5 portions of cooking oil.
Additional meal: 1 portion of fruit.
2400kcal
Breakfast: 3 portions of rice, 1.5 portions of milk, 1 portion of egg.
Lunch: 7 portions of rice, 0.5 portions of green vegetables, 1 portion of lean meat, 1.5 portions of cooking oil.
Dinner: 6.5 servings of rice, 0.5 servings of bok choy, 1.5 servings of lean meat, 1.5 servings of cooking oil.
Extra meal: 1 portion of fruit.
It should be noted that the rice in it represents the staple food, which can be interchanged with other cereals and potatoes of the same kind. Similarly, green vegetables and lean meat are just representatives of the same kind (it is advocated that every meal should have vegetables with leaves, which can provide a lot of dietary fiber).
How many grams does seem a bit flimsy, but there are simpler ones:
Taking our usual eating bowls, a large half bowl of rice = 2 servings, 1 flat bowl of rice = 3 servings, and a full bowl of rice = 4 servings, based on 90 kcal per serving, at a glance.
1 egg is one serving, which is about 90 kcal, and 4 quail eggs = 1 egg.
50 grams of lean meat equals about 10 slices, and 100 grams of fish equals about two pieces of fish two fingers wide.
Vegetables are better calculated, a catty of bok choy stir-fried out of about a dish, 250 grams of bok choy is half a dish, taking into account that we in addition to the bok choy there may be other vegetables, such as carrots and so on, so you can eat a small half a dish of bok choy, together with the other vegetables, to make up enough for 250 grams.
Based on the tablespoon of soup we usually drink, one tablespoon of oil = 10 grams. In fact, the Chinese Academy of Nutrition's recommended daily amount of cooking oil for healthy people is just 25 grams, or two and a half tablespoons, so is it really a bit difficult to do so?
The internship teacher said a way: how many people eat, each meal by how many spoons to count, and then served in a bowl, today's meal can only be used with these oils, whether it is frying three dishes or ten dishes (I have not tried myself, but only in the cooking of the water through the flying water steaming stewing and other ways to use as little oil as possible).
Take the 1800kcal recipe as an example: Breakfast: 2 portions of rice, 1.5 portions of milk, 0.5 portions of eggs; Lunch: 4.5 portions of rice, 0.5 portions of greens, 1 portion of lean meat, 1.5 portions of cooking oil; Dinner: 4.5 portions of rice, 0.5 portions of greens, 1.5 portions of lean meat, 1 portion of cooking oil; Extra meal: 1 portion of fruit.
Breakfast: a bowl of lean meat porridge + a packet of milk. 2 portions of rice equals about 1 bowl of porridge, 0.5 portions of egg equals half an egg, but you don't want to eat egg this morning, you can replace it with lean meat.
Lunch: a bowl full of rice, plus a little cold shredded potato. You can have 5 slices of meat, plus a piece of steamed fish two fingers wide and a spoonful of oil for stir-frying. Slices of meat can be stir-fried with whatever lettuce and mushrooms, so I ate some of it by the way, plus a small half-dish of white burnt choy sum.
Dinner: about the same, and you can eat more meat.
I also had an apple between lunch and dinner. Like, it wasn't particularly light .