1, you can choose milk, soybean milk, rice porridge, boiled eggs, steamed stuffed buns, flower rolls, fried dough sticks and fruits and vegetables for breakfast.
2, lunch can eat a small amount of lean meat, vegetables, steamed bread, rice and so on.
Try not to eat meat for dinner. You can cook soup and porridge with eat small fish shrimp, cold salad, green vegetables and cereals.
The daily diet should include:
Drinking a bag of milk every day can effectively improve the general low calcium intake. If you have milk intolerance, you can use yogurt, low lactose milk or double soy milk instead.
2. Take in 250g to 350g of carbohydrates every day, which is equivalent to 6 to 8 liang of staple food. It can be increased or decreased according to personal obesity. If it is overweight, the intake of staple food should be reduced.
3. Eat three to four servings of high-protein food every day, each serving refers to 65,438+0 lean meat, or 65,438+0 eggs, or 2 tofu, or 2 chickens and ducks, or 2 fish and shrimp. Fish and legume proteins are better.
Eating 500g fresh vegetables and fruits every day is an effective measure to prevent many diseases. Appropriate amount of edible oil, dried fruits and condiments can be used when catering.