I am studying a nutrition course recently, and there is a section about recipe making in the course content. Cooking is a complicated and rigorous matter, and it is necessary to know the situation of the cookbook object, such as body mass index and physical condition. It is unscientific to make targeted recipes without an object.

First, the principle of menu design.

1, ensuring balanced nutrition.

2. Eat regularly and quantitatively.

3. Take into account eating habits, pay attention to cooking methods, and avoid nutrient loss.

4. Consider the season and market supply.

5, meet the diversity, and take into account the economic capacity.

6. Adjust the recipe in time.

Second, the method of formula design.

There are nutrition calculation method and food exchange method.

Third, the steps of recipe preparation.

1, determine the body's energy requirements.

Calculate the body mass index according to the height and weight, and then find out how much energy is needed for the "China residents' dietary nutrient reference intake" plan.

2. Determine the energy ratio of nutrients in the three major productivity areas.

Protein: 10%- 15%, fat 20%-25%, carbohydrate 55%-65%.

3. Determine the energy supply ratio of three meals.

30% for breakfast, 40% for lunch and 30% for dinner.

4. Determine the variety and quantity of staple food (based on carbohydrates).

5 to determine the variety and quantity of non-staple food (based on protein).

6. Calculate the amount of edible oil (based on fat).

7. Determine the quantity (collocation) of vegetables and fruits.

Fourth, the evaluation of recipes.

1, whether all kinds of food are complete.

2. Whether the quantity is sufficient.

3. Whether the intake of energy and nutrients is appropriate.

4. Whether the energy distribution of the three meals is reasonable and whether the breakfast is reasonable.

5. Whether the high-quality protein accounts for more than 1/3.

6.13 of the iron comes from animal food.

7. Whether the energy supply ratio of the three thermogenic nutrients is appropriate.

The following are recipes designed for light manual workers.

Breakfast: steamed bread (flour 100g) and millet porridge (20g of millet).

? An apple (200g)

? An egg.

Lunch: rice (rice160g)

? Stir-fried meat with green pepper (100g green pepper, 50g lean meat), fish pieces (50g).

? Spinach tofu soup.

Dinner: rice (rice 120g)

? Beef yuba (beef 25g, yuba 6g), Chinese cabbage (150g) and cold tomato (100g).

? An orange.

? 250 grams of milk

It is easier to raise children scientifically by hoeing the moon under flowers.