The amount of various nutrients in breakfast recipes,? Recipe one, small steamed buns, dried tofu, salted duck eggs, soy milk, fresh orange. Recipe two, sandwich bread, peanut butter, meat loaf, tomato, milk. Generally should account for 30% of the whole day's supply, which may be insufficient to supply the nutrition in the Chinese food, dinner, such as vitamin B1, breakfast should be appropriate to supplement, to do with coarse and fine, nutritional complementary.

Healthy lunch should be based on grains, with a large number of vegetables, fruits, moderate amount of meat, fish and eggs, reduce oil, salt and sugar intake; different ages, different physical strength of the lunch calories should account for the total daily calorie needs of 30% -40%; eat about 100 grams of staple food, 50-150 grams of fish or meat, 250 grams of vegetables can be.

Compared with breakfast, Chinese food, dinner should be eaten less, the general supply of dinner people can not be more than 30% of the total dietary calories, and dinner should be rich in carbohydrates, eat more fruits and vegetables, reduce protein, fat food intake.

Healthy nutritional intake of three meals a day

Eating is not only for the intake of energy, but also to ensure that the food nutrition is balanced to maintain the normal functioning of the five organs and six bowels, so you can not only consider the amount of food intake, but also need to consider whether the food is reasonable, the nutrition in the end are not balanced. The first thing you need to do is to take a look at your own food and make sure that you are getting the right amount of food for each meal.

Such as 50% of the colorful fruits and vegetables: tomatoes, eggplants, greens and carrots, etc.; 25% of the cereals and potatoes: brown rice, corn and millet, as well as purple potatoes and sweet potatoes; less than 25% of the meat, eggs and legumes: fish, shrimp and meat, a variety of legumes, as well as chickens, ducks and poultry, pigs, cows, sheep and so on; a small amount of cooking oil and a small handful of nuts: walnuts, peanuts, pistachios and almonds.