It’s not easy to cook dinner alone, and many people don’t like to cook it. For dinner, many people feel that breakfast and lunch are too confusing, so they eat more at dinner; others are worried about getting fat, so they skip or eat less at dinner. My opinion on how to eat well is:

From an energy perspective, the energy intake at dinner is usually 30% to 40% of the whole day’s energy.

Whether it is 30% or 40%, in my opinion, depends on the time of dinner. If dinner is earlier and more than 3 hours away from bedtime, it is recommended to eat more, preferably 40%, and the type and cooking method of food can be the same as breakfast and lunch. Otherwise, it is recommended to eat less, preferably 30%. It is appropriate, and at the same time, it is best to choose to eat easily digestible food to avoid affecting sleep.

From the perspective of nutritional value, it is diverse and complete in variety, and both staple and non-staple foods are indispensable. That is:

· No matter what kind of dinner, there must be cereal and potato staple foods, such as mixed bean rice, whole wheat steamed buns, and sweet potato porridge.

· No matter what kind of dinner there must be fish, meat and eggs, considering digestion, it is easy to choose cooking methods such as boiling, stewing or steaming. You can also choose a vegetarian diet, using soybeans and soybean products, such as tomato soybeans, cabbage stewed tofu, cucumber tofu skin, green pepper dried tofu, leek fried tofu, kelp stewed tofu, mixed tofu, etc. These foods have less fat and high nutritional value. And easy to digest.

· No matter what kind of dinner there must be vegetables, especially dark vegetables, such as cabbage, rape, spinach, celery, green peppers, cauliflower, broccoli, tomatoes, carrots, etc. This type of food is best eaten raw if it can be eaten raw, blanched or mixed, blanched or boiled, or steamed if it can be steamed. In short, choose the simplest and least oily cooking method. This type of food can be described as a collection of multiple vitamins and minerals. It also provides our bodies with a large amount of dietary fiber and is an important supplement of nutrients throughout the day.

For the above three types of food, there are more vegetables, less meat and eggs, and less cereals and potatoes (for cereals and potatoes, you can choose porridge and stuffing).

The following are examples of low-energy, filling, and easy-to-make dinners:

Example 1. The staple food red bean porridge (one bowl) (can be cooked in advance, or even more Store it in the refrigerator, just heat it in the microwave every time you take it out)

(Note: red beans have more dietary fiber, are not easy to digest, make you feel full, and are not suitable for feeling hungry)

Non-staple food Shopee green pepper mixed with tofu (half plate), cucumber mixed with enoki mushrooms (half plate)

(Shoppi has more salt, you can add less salt or no salt when mixing with vegetables)

Example 2 , Staple food: half a pack of whole wheat steamed buns (you can steam a few more at a time, just heat them up every time you eat them)

Non-staple food: stewed small yellow croaker (2 to 3 pieces), boiled small rapeseed (one plate) ), Western red egg drop soup (optional)

Example 3, staple red date and yam porridge (one bowl) (can be cooked in advance, or even cook more and store it in the refrigerator, and heat it in the microwave every time) That’s it)

Non-staple food: scrambled eggs with red pepper and celery mixed with soybean sprouts

Whether you eat a reasonable amount or not, it depends on your weight. Your weight will not change over a period of time. , indicating that you are eating well; otherwise, if you have gained weight, reduce your food intake; if you have lost weight, increase your food intake. No matter how good the guidance of others is, it should be based on your own feelings.