Autumn is the maturity stage of the fruits of annual plants, and people need to increase the amount of nutritious food to supplement the physical energy consumed in summer. Vegetables, pumpkins, etc. are on the market, and lotus seeds, longans, black sesame seeds, red dates, walnuts, etc. are also ripe and ready for consumption. In addition to ensuring a comprehensive and reasonable supply of various nutrients, autumn meals should also pay attention to the supply of vitamin B and vitamin C. In autumn, you should eat more radish, tomatoes, spinach, green vegetables, almonds, white fungus, melons, fruits, pears, dates, bananas and other foods. After the hot summer, the human body consumes a lot of energy. The autumn diet should contain tonic chicken, beef, fish, lean pork, beans, lotus root, sesame, walnuts, chestnuts, etc. to enhance physical fitness.

Autumn week recipes

Breakfast lunch dinner before bed

Fruit Monday skimmed milk 250 ml

Steamed buns (100 grams of flour)< /p>

50 grams of eggs and rice (100 grams of rice)

Pork bones and meat in garlic sauce (100 grams of pork bones)

150 grams of cold salad noodles (100 grams of flour)< /p>

Stir-fried small river shrimp (50g river shrimp)

Stewed tofu with Chinese cabbage (150g Chinese cabbage, 100g tofu) apricots

150g Tuesday soy milk 250 grams

Hanamaki (100 grams of flour)

Soy pork (50 grams of pork) Pumpkin cake (100 grams of flour, 50 grams of pumpkin)

Beef stewed with radish ( 100 grams of beef, 150 grams of radish)

150 grams of fried vegetables and rice (100 grams of rice)

Shredded green peppers and potatoes (50 grams of green peppers, 100 grams of shredded potatoes)

150 grams of Wednesday red bean porridge (25 grams of red beans, 75 grams of rice)

50 grams of eggs)

50g rice with mixed vegetables (100g rice)

Braised carp (100g carp)

Boiled cauliflower (200g cauliflower) pasta (100g flour)< /p>

Floating liver tip (pork liver 50g)

Winter melon soup (150g winter melon) apple

150g Thursday skimmed milk 250ml

Bean paste buns (50 grams of flour, 50 grams of red bean paste)

Fried eggs (50 grams of eggs) Pasta (100 grams of flour)

Chestnut stewed chicken (50 grams of chicken, 50 grams of chestnuts) grams)

Fried green pepper (150g green pepper) rice (100g rice)

Fried bitter melon (150g bitter melon)

Steamed fish (100g grass carp) Plums

150g Friday tofu 100g

Pastry (100g flour)

50g rice with mixed vegetables (100g rice)

Beef stewed with potatoes (100g beef, 150g potatoes)

100g fried green vegetables and steamed buns (100g flour)

Fried green bean sprouts (150g mung bean sprouts)< /p>

Hot kidney flower (50g kidney flower) kiwi fruit

150g Saturday skimmed milk 250ml

Wonton (100g flour)

Salted duck egg 25ml pasta (100g flour)

Kung Pao diced pork (75g pork)

Stir-fried bitter melon (150g bitter melon) and red date porridge (100g rice)

Sauteed fungus with cabbage (100g cabbage, 50g fungus)

Cod and tofu (100g cod, 100g tofu) watermelon

150g Sunday skimmed milk 250ml

100 grams of fried dough sticks

50 grams of pickles and rice (100 grams of rice)

Braised fish (100 grams of carp)

Stir-fried mung bean sprouts 200 grams (50 grams of whitebait) pasta (100 grams of flour)

Spinach soup (100 grams of spinach)

Minced pork and eggplant (50 grams of meat, 150 grams of eggplant)

150 grams of pear, the above recipe provides an average of major nutrients per day: energy 8368 kJ (1800 kcal), carbohydrates 265 grams, protein 80 grams, fat 30 grams, iodine 150 micrograms, iron 12 mg, calcium 800 mg , 25 grams of vegetable oil, and less than 300 mg of cholesterol.