a person's dinner is not easy to cook, and many people don't like it. For dinner, many people think that brunch and lunch are very stupid, so eat more for dinner; Some people worry about being fat and don't eat or eat less for dinner. How to eat well? My opinion is:

From a multi-energy perspective, the energy consumed by dinner is usually 31%~41% of the whole day's energy.

in my opinion, whether it is 31% or 41% depends on the time of dinner. If the dinner time is earlier, more than 3 hours away from the bedtime, it is recommended to eat more, with 41% as appropriate, and the types and cooking methods of food can be the same as those of breakfast and noon. Otherwise, it is recommended to eat less, with 31% as appropriate, and it is best to eat some digestible food to avoid affecting sleep.

from the point of view of multi-nutritional value, it is diverse and complete, and there is no shortage of staple food and non-staple food. That is:

No matter what kind of dinner, there should be staple foods such as miscellaneous bean rice, whole wheat steamed bread and sweet potato porridge.

No matter what kind of dinner, there should be fish and eggs. Considering digestion, it is easy to choose cooking methods such as boiling, stewing and steaming. You can also choose a vegetarian diet, using soybeans and soybean products, such as tomato soybeans, stewed tofu with Chinese cabbage, dried tofu with cucumber, fried tofu with green peppers, stewed tofu with leeks, mixed tofu with kelp, etc. These foods are low in fat, high in nutritional value and easy to digest.

no matter what kind of dinner, there must be vegetables, especially dark vegetables, such as Chinese cabbage, small rapeseed, spinach, celery, green pepper, cauliflower, broccoli, carrot, etc. This kind of food is best eaten raw, mixed and boiled, boiled and boiled. In short, choose the simplest cooking method with the least oil. This kind of food can be described as a collection of vitamins and minerals, which also provides a lot of dietary fiber for our body and is an important supplement to nutrients throughout the day.

For the above three kinds of food, there are more vegetables, less meat and eggs, and less cereals (cereals can be porridge and stuffing).

The following are examples of low-energy and full-bodied dinners, which are simple and easy to cook:

Example 1. The main food is red bean porridge (a bowl) (you can cook it in advance, or even cook more in the refrigerator, and heat it in the microwave every time you take it out)

(Note: red beans are rich in dietary fiber, so they are not easy to digest and feel full, so it is not suitable to feel hungry)

The non-staple food is shrimp skin and green pepper mixed with tofu. You can put less salt or no salt in the vegetable dressing)

Example 2. The staple food is half a package of whole wheat steamed bread (you can steam a few more at a time and heat them up every time)

Non-staple food stewed small yellow croaker (2-3 strips), boiled small rapeseed (one plate) and Xihong Paw Egg Flower Soup (optional)

Example 3. The staple food is red jujube yam porridge. You can heat it in the microwave every time you put it out)

Whether it is reasonable to eat non-staple food, such as scrambled eggs and celery mixed with bean sprouts

It depends on the weight. If the weight remains the same for a period of time, it means that you eat well. Otherwise, if you gain weight, you should eat less and eat more. No matter how well others guide you, you should also follow your own feelings.