There must be six formulas 1 for eating out. A glass of milk every morning and evening;
Drink a cup of 240 ml milk every morning and evening, and you can also use cheese, sugar-free yogurt and other foods to increase the intake of dairy products.
2. Every fruit has a big fist;
It is recommended to eat 2 servings of fruit every day. 1 serving of fruit is actually 1 fist, cut into pieces and it is about half a bowl to 1 bowl. It is best to choose local seasonal fruits, because fresh fruits will contain more nutrients.
3. There are more vegetables than fruits:
The intake of vegetables per meal is only a little more than that of fruits. Remember to choose seasons and dark vegetables above 1/3 (including dark green, yellow, orange and red).
4. There are as many meals as vegetables:
The amount of whole grains is the same as that of vegetables.
5. A palm of beans, fish, eggs and meat:
The order of intake is beans, fish, eggs, and meat, and the thickness of one palm is appropriate, so you can consume about 1.5 ~ 2 portions of protein, but remember not to process meat!
6. A teaspoon of nut seeds:
Daily intake of nut seeds 1 serving, 1 tablespoon or 3 teaspoons is about 1. Converted, there are 5 almonds, 10 peanuts and 5 cashews every day.
Children of all ethnic groups can choose miscellaneous grains steamed bread with vegetables and eggs; Or five-grain rice balls, choose tuna or smoked chicken, add eggs, corn and vegetables as ingredients, and then help children prepare bananas, tomatoes and other fruits, as well as a cup of milk and 1 teaspoon nuts!
Children's suggestions for eating out/Photo source: When teenagers go to fast food restaurants, they should not order fried meals, but choose hamburgers made of barbecue or fried meat made of tomato slices, cucumbers and lettuce. It would be better if it could be replaced with whole wheat bread. Then choose lettuce salad with the meal, change the drink to milk and finally add a fruit!
Suggestions/sources for teenagers to eat out: from the national health department. Adults are generally short of calcium, so it is best to have a glass of fresh milk as a catering drink. If you don't like fresh milk, you can use sugar-free yogurt and cheese slices instead. In the choice of fruit, 1 banana, 1 guava or apple are all equal to a fruit, so it is easy to calculate the intake!
If you eat buffet, kale, sweet potato leaves and water spinach are all common dishes, all of which belong to dark green vegetables, so you can take more. The staple food is whole grains and brown rice, with tofu, eggs, braised chicken legs and white pomfret as side dishes. When you are a little hungry in the afternoon, you can eat 1 serving of nut seeds to supplement calories!
Adult Dietary Advice/Image Source: Silver-haired elderly people in the national health department need easy-to-chew food because of their bad teeth, such as papaya and bananas. The choice of side dishes can be melons and dark soft-leaf vegetables, tofu, steamed fish or chicken. Remember to cut it into bite sizes for the elders to eat.
If whole grain rice and some nuts are not chewy, you can use porridge and sesame powder instead!
Silver-haired people dining out suggestions/Image source: taken from the national health department.