Give you a nutritious recipe for three meals a day, and you can master it flexibly according to local products. The human body needs seven nutrients every day: protein, fat, carbohydrates, minerals, vitamins, water and dietary fiber. There are seven nutrients in the following five types of food. 1. cereal potatoes and miscellaneous beans;

2. Vegetables and fruits;

3. Livestock and poultry meat and fish and shrimp;

4. Milk and dairy products as well as soybeans and nuts;

5. Oil and salt.

First, breakfast:

A. grain100g;

B. 50 grams of eggs;

C. 300 ml of soybean milk;

D vegetables100g, fruits100g.

Description: breakfast includes the above four kinds of food, which is rich in nutrition; There are only three kinds, which are full of nutrition; Only category 2 or below, undernourished. In addition to Chinese food and dinner, there are five kinds of food: livestock, poultry, fish and shrimp.

Second, Chinese food:

A. 200g of cereal potatoes and miscellaneous beans;

B. 45 grams of livestock and poultry meat;

C. 50 grams of fish and shrimp;

D. vegetables 200g, fruits150g;

E. 75g of dried tofu or tofu 150g.

Third, dinner:

A. cereal potatoes and miscellaneous beans100g;

B.30 grams of livestock and poultry meat;

C. 50 grams of fish and shrimp;

D. 200g of vegetables and 0/50g of fruit/kloc.

Supper: 20 grams of nuts.

Before going to bed: 250 ml of milk.

The daily limit of salt is 6 grams.

Limit oil consumption by 25 ~ 30g per day.

Daily drinking water 1200 ~ 2000ml.

The daily activity is not less than 6000 steps (equivalent to a moderate walking speed, and it takes 6 kilometers to walk 1 hour).