1, mainly cereals, adults eat at least 2-3 small bowls of rice, or 2-3 steamed buns, plus some potatoes or bean porridge every day. Whole grains are rich in B vitamins and dietary fiber. Potatoes mainly provide carbohydrates, protein and B vitamins, and are also the main source of dietary energy and protein.
2, eat more fruits and vegetables, fruits and vegetables can provide dietary fiber, minerals, vitamin C, carotene and so on.
3. Drink milk every day, including yogurt, cheese and milk powder, which are good sources of calcium and protein.
4. Eat proper amount of fish and meat, which are the main sources of protein.
5. Pay attention to controlling the amount of salt, sugar and oil. Salt, sugar and oil are pure calorie foods, which mainly provide the heat energy needed by the human body every day. Eat more foods and drink more boiled water. To meet the daily demand for nutrients and beneficial ingredients.
Three meals a day:
The food supply for breakfast can meet the nutrition and energy needed by the body in the morning as much as possible, but the digestive function of the body has not completely returned to normal since waking up in the morning, so we should pay attention to choosing foods with rich nutrition and easy digestion and absorption. If you have a cup of soybean milk or milk, two or three pieces of meat or 1 egg, 50 ~ 100 g of grain, and proper amount of vegetables and fruits.
Lunch plays a connecting role in three meals a day. The body should not only supplement the energy and nutrition consumed in the morning, but also provide energy and nutrition for work and study in the afternoon. Lunch needs cereals, beans, vegetables, fish, and preferably fungi. Grain 100 ~ 150g, animal food 50 ~ 75g, soybean 20g or equivalent bean products, vegetable 100 ~ 200g and fruit 100 ~ 200g to ensure the intake of vitamins, minerals and dietary fiber for lunch.
Dinner food can be lighter, such as steamed fish. Grain 50 ~150g, animal food 50 ~ 100g, soybean or equivalent product 20g, vegetable100 ~ 200g, fruit100g. Many office workers' family dinners are the biggest meal of the day. Due to the lack of physical activity after meals, eating too much and greasy food will not only increase the burden on the digestive tract, but also the excess energy will be synthesized into fat and stored in the body under the action of insulin.
Refer to the above? People's Daily Online-How to eat three meals a day in a balanced diet?