Breakfast: millet porridge, 250ml milk, poached eggs.

Lunch: rice, three shredded fish, fried vegetables with mushrooms and cauliflower.

Dinner: gold and silver rolls, steamed fresh fish, vegetables and shrimp soup.

Recipe 2:

Breakfast: 250ml milk, 50g bread, boiled eggs.

Lunch: rice, fried pork slices with mushrooms and fried vegetables.

Dinner: steamed bread, lily shrimp and beef soup.

Extra food: seasonal fruits.

Extended data

Precautions for healthy eating:

1, away from processed food. Avoid eating ham sausage, instant noodles, milk tea and other processed foods, try not to use cooking methods such as frying, and avoid eating too much oil, salt and trans fat.

2. Eat a hearty breakfast. A study in Imperial College London, London, found that if you skip breakfast, your brain will send out a signal that you need high calories, which will greatly increase the chances of eating "junk food" for lunch and dinner. In the long run, obesity, hypertension, hyperlipidemia and diabetes will all come to you.

People's Network-Three Healthy Recipes for Breakfast, Lunch and Dinner

People's Network-Six Principles of Healthy Eating