The average adult breakfast accounts for 30% of the calories. According to the calculation of 2000 calories, the calorie intake should be around 600 calories. Food choice, staple food, such as bread, steamed bread, porridge, pasta. These foods contain a lot of starch to meet the energy intake, and appropriate protein foods, such as milk, soybean milk and eggs, need to be added.

Adult lunch accounts for an average of 40% calories. According to the calculation of 2000 calories, the calorie intake should be around 800 calories. Food choices, staple foods, mainly foods containing carbohydrates. Such as rice, flour products (such as steamed bread, noodles, cakes, tortillas, etc. ). Generally around150-200g. Non-staple food, mainly foods rich in fat, protein, vitamins and inorganic salts. Such as meat, eggs, milk, bean products, seafood, vegetables and so on. Generally around 240-360 grams. According to the need, adjust appropriately.

The average adult dinner accounts for 30% of the calories. According to the calculation of 2000 calories, the calorie intake should be around 600 calories. Because dinner is close to bedtime, it is not advisable to eat too much. The choice of food should be foods rich in fiber and carbohydrates. Mainly rice, porridge, pasta, a small amount of greasy food (such as fish), vegetables, fruits and so on. Staple food can meet the needs of carbohydrates, and vegetables and fruits can meet the intake of fiber, which is beneficial to digestion. ?

Arrange three meals a day reasonably. Science has found that the average time for mixed food to stay in the stomach is about 5 hours, so it is better to have an interval of 5 hours between meals. Generally speaking, the scientific meal time is breakfast from 7: 00 to 8: 00, lunch 12- 13 and dinner 17- 19.

Nutritional catering is to design recipes for one day, one week or one month according to people's physical needs and the contents of various nutrients in food, so that the proportion of protein, fat, carbohydrates, vitamins and minerals that people consume is reasonable, that is, to achieve a balanced diet. Simply put, it requires a variety of dietary structures, including cereals, meat, fruits and vegetables.