1. Breakfast should be nutritious, meat-and-vegetarian food, and easy to digest. Including cereals, meat and eggs, milk, fruits or vegetables. Although fried fried cakes and fried dough sticks are good, you should eat them less. Eating more is not good for your health.

2. You can choose between rice and noodles for lunch, and try to avoid eating pasta. Non-staple food to meet the body's needs for vitamins, etc. Choose non-staple foods such as meat, eggs, milk, soy products, seafood, vegetables, etc. Choose several to eat together according to the principles of scientific catering. For drinks, it is best to choose alkaline drinks, which are also rich in antioxidants and can remove waste products from the body.

3. Various dinners should include cereals, a small amount of animal foods, soybeans and products, vegetables and fruits, etc., as well as foods rich in dietary fiber, such as brown rice and whole wheat foods. This type of food can both increase satiety and promote gastrointestinal motility. It is necessary to pay special attention not to eat foods with high calcium content such as shrimp skin, small fish bones, etc. for dinner to avoid causing urethral stones.

Reasonable diet

1. Eat skim and low-fat dairy products. For example, instead of choosing cheese with a fat content of 40% to 50%, choose cheese with a fat content of 30% or milk with a fat content of 0.5%. Only choose skim milk residue; nutritional yogurt, skim type and sugar-free type are preferred.

2. Don’t eat white bread. White bread is easily digested, and the glucose produced can quickly enter the bloodstream, putting a greater burden on the pancreas and causing a shorter feeling of satiety. It is best to switch to high-fiber rye bread, which has a strong feeling of satiety and is rich in B vitamins. It can protect muscles and peripheral nervous system, clean up intestinal waste, thereby preventing breast cancer, intestinal cancer and liver disease. Pure oatmeal and buckwheat porridge are also good choices.

3. Juice has no benefits. Juice is high in sugar and calories. A cup of orange juice contains about 100 kilocalories and only 0.2 grams of fiber; an orange contains 70 kilocalories and about 4 grams of fiber, which makes you feel fuller.

Vegetables and fruits are low in calories and rich in vitamins and antioxidants, which help prevent tumors and cardiovascular diseases. Juicing will destroy many nutrients and make them more susceptible to oxidation. Therefore, it is best to eat fruits and drink freshly squeezed juice.

4. Natural food is the healthiest. It is best not to eat processed meat products such as sausages and ham at all. Unprocessed meat is healthier and contains no nitrates, preservatives, starch, and less fat.

5. Eat more mushrooms. Mushrooms are a truly low-calorie food. Although they are difficult to digest, they can maintain a feeling of satiety for a longer period of time. Mushrooms can be fried or stewed in a small amount of vegetable oil, but avoid fatty sauces.

Reference for the above content? People's Daily Online - Ten Suggestions for a Reasonable Diet, People's Daily Online - How to match three meals a day to be healthy. You should master diet matching skills