A reasonable ratio of energy distribution for three meals a day is 30%, 40%, 30%.
The options are A, 30%, 30%, 40%; B, 30%, 40%, 30%; C, 40%, 30%, 30%; D, 20%, 40%, 40%.
Reasonable ways to distribute energy for three meals a day
1. Calculate daily energy requirement: Based on your age, gender, weight and daily activity level, calculate the daily energy requirement. This helps you understand how much energy you should consume in each meal.
2. Determine the proportion of energy allocated to each meal: Based on your needs and activity level, determine the proportion of energy allocated to each meal. Generally speaking, breakfast should take up about 30% of the total daily energy, lunch should take up about 40%, and dinner should take up about 30%.
3. Rationalize food: In order to get enough nutrients and energy, each meal should contain staple food, protein and vegetables/fruits. Staple foods provide carbohydrates and energy, proteins provide amino acids needed by the body, and vegetables/fruits provide vitamins, minerals and fiber.
4. Controlling meal size: Avoiding overeating is the key to maintaining energy balance. Eating too much of even low-energy foods can lead to excess energy. Moderate the amount of food you eat at each meal to avoid taking in too much energy.
5. Maintain a varied diet: Each meal should include a variety of foods for complete nutrition. For example, breakfast can include oats, milk, fruit and whole-grain bread, lunch can include chicken, rice, vegetables and soup, and dinner can include fish, vegetable fried rice, fruit and yogurt.
6. Pay attention to the order of eating: Eating vegetables and fruits first, followed by staple foods and proteins, helps control the amount of food eaten at each meal. In addition, avoid eating desserts or drinking sugary drinks immediately after meals to avoid excessive sugar intake leading to excess energy. Stick to a regular diet: Eat meals on time every day and avoid hunger or overeating. If there are special circumstances that prevent you from eating on time, you should prepare in advance or choose healthy snacks.