Breakfast: millet porridge (millet 100g), 250ml milk and poached eggs (50g eggs).
Lunch: rice, three-silk fish (50g lean meat, 50g carrot, potato 100g, 5g vegetable oil, shredded ginger, pickled pepper, soy sauce, vinegar, sugar, monosodium glutamate and salt), stir-fried mushrooms (20g green leafy vegetables, 50g mushrooms, 5g vegetable oil, monosodium glutamate and salt), and stir-fried mushrooms.
Dinner: gold and silver rolls (flour 100g, corn flour 100g, sesame paste, salt), steamed fresh fish (all kinds of fresh fish 150g, vegetable oil 5g, onion, shredded ginger, salt), green vegetable and shrimp soup (green vegetable 50g, vegetable oil 5g, shrimp skin, shrimp).
Extra food: seasonal fruits.
Recipe 2:
Breakfast: 250ml of milk, 200g of bread (flour) and 50g of boiled eggs.
Lunch: rice (200g of japonica rice), fried pork slices with mushrooms (50g of fresh mushrooms, 50g of pork, 5g of vegetable oil, cooking wine, starch, egg white, monosodium glutamate), stir-frying (200g of vegetables, 5g of vegetable oil, monosodium glutamate, salt).
Dinner: steamed bread (150g flour), lily shrimp (50g shrimp, 25g carrot, 25g sweet pepper, 5g vegetable oil, lily, starch, monosodium glutamate and salt), beef soup (50g dried bean curd, 50g carrot, 50g potato, 50g beef, 5g vegetable oil and 50g tomato).
Extra food: seasonal fruits.
Recipe 3
Breakfast: bread (200g of flour), 250ml of milk and 50g of boiled eggs.
Lunch: rice (japonica rice 150g), cumin-fried mutton (mutton 100g, auricularia auricula 2g, carrot 50g, vegetable oil 5g, and appropriate seasoning), roasted rape with mushrooms (fresh mushrooms 50g, rape 150g, vegetable oil 5g, and appropriate seasoning), and mixed with small vegetables.
Dinner: lily porridge (50g of japonica rice, appropriate amount of lily), steamed bread (flour 100g), two kinds of onions (50g of pork tenderloin, 50g of lean meat, 2g of onion, 2g of fungus, 5g of vegetable oil and appropriate amount of seasoning), and shredded green pepper bean curd (50g of green pepper, 50g of tomato and 5g of vegetable oil).
Extra food: seasonal fruits.
Extended data
There are many kinds of foods available for human consumption in nature with different functions. There are only 7 kinds of nutrients needed to maintain human daily life, including protein, sugar, fat, minerals (also known as inorganic salts, which can be further divided into macro elements and trace elements), vitamins, dietary fiber and water, and there are about 40 kinds.
They have their own special physiological functions and participate in the metabolic activities of the human body. Any single natural food in nature can't provide all the nutrients needed by the human body, and a variety of foods must be matched with each other in a certain proportion to meet the reasonable nutritional needs of the human body. Therefore, rational nutrition emphasizes that the nutrients contained in food for human consumption should be complete in variety, moderate in content and appropriate in proportion.
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