You can eat meat, vegetables, steamed bread, rice and so on. Lunch.
Try not to eat meat for dinner. You can eat eat small fish shrimp, cold salad, fried vegetables, and soup and porridge cooked with cereal.
The ratio of breakfast, lunch and dinner is generally 3:4:3. Eat liver and blood once a week.
China Residents' Dietary Pagoda and China Residents' Dietary Guide can be used as guidelines and references for China residents' dietary orientation, and I hope they can help you.
Dietary Pagoda of China Residents: Daily Intake Range of Various Foods.
Oil: no more than 25g; salt: no more than 6g.
Milk and products: 300 grams of soybean nuts 30-50 grams.
Livestock and poultry: 50-75g fish and shrimp: 50- 100g eggs: 25-50g.
Vegetables: 300-500g; fruits: 200-400g.
Cereals, potatoes and miscellaneous beans: 250-400g water: 1200ml.
6000 steps a day
Dietary guidelines for Chinese residents
1) There are various foods, mainly cereals, and the thickness is matched.
2) Eat more vegetables, fruits and potatoes.
3) Eat milk, soybeans or their products every day.
4) Eat proper amount of fish, poultry, eggs and lean meat.
5) Reduce cooking oil and have a light and salt-free diet.
6) Eat too much, exercise every day and keep a healthy weight.
7) The distribution of three meals should be reasonable and the diet should be appropriate.
8) Drink more water and less sugary drinks every day.
9) If you drink alcohol, limit it.
10) Eat fresh and healthy food.
Adult dietary collocation principle
1. Control total calories and avoid obesity. The foods that provide calories are mainly staple food, meat, eggs, drinks and wine.
2. Maintain an appropriate amount of protein, and pay attention to the selection of high-quality protein, such as milk, eggs, lean meat, fish and poultry. Soybean and its products are rich in plant protein, which is very beneficial to middle-aged people.
3. Limit sugar. Eating too much sugar can easily lead to obesity, increase the burden on the pancreas and cause diabetes. In addition to the daily supply of carbohydrates, it is not advisable to eat more sweets.
4. Eat less foods with high fat and cholesterol, and control the daily fat at about 50g, preferably vegetable oil.
5. Eat foods rich in calcium, such as milk, kelp, bean products, fresh vegetables and fruits, to prevent osteoporosis and anemia.
6. Less salt, no more than 6g per day, to prevent hypertension.
7. Pay attention to eating anti-cancer foods: such as onion and garlic, Cruciferae, nut seeds, cereals, beans, fruits, Solanaceae, Umbelliferae and so on. ...
8. Eat more heart-protecting foods: fish, red wine, black fungus and purslane. ...
9. The best brain-protecting food: spinach, leeks, pumpkins, onions, peppers, broccoli, beans, tomatoes, carrots, cabbage, celery, walnuts, peanuts, soybeans and pine nuts. ...
10. Best fruits: papaya, melon, strawberry, orange, kiwi, mango, tomato and watermelon. ...
1 1. Best vegetables: sweet potato, celery, carrot, red and green radish, Chinese cabbage, cabbage, spinach, leek, tomato, onion, garlic, cucumber, eggplant, beans and wax gourd. ...
12. Best soup: Chicken soup is the best, which can provide a lot of high-quality nutrition, cheer up, eliminate fatigue and improve mood.