Beef chicken breast egg white or its substitute fish crab or lobster lean meat ham low fat milk or cheese whey protein powder
Plant protein tofu bean products soybean protein
carbohydrate
Rice, whole wheat steamed bread/bread, baked potatoes, noodles, corn/tortillas and oatmeal.
Sweet potato, popcorn, skim yogurt, yam, vegetables, fruit and honey sports drinks.
You should avoid eating rock candy.
fat
Sunflower seed pumpkin seed fish natural peanut butter low-fat cheese low-fat salad dressing low-salt nuts olive oil sunflower seed oil
Fat butter, fried food, mayonnaise and full-fat dairy products should be avoided.
Finally, according to your fitness purpose and dietary preference, you can easily calculate the daily calorie intake of food by following the nutritionist's reference to the list of common food nutrients (see Table 2).
Table 2 List of common food nutrients (nutrients contained in food per100g)
Type of Food Name Total Energy (kilocalories) protein (grams) Fat (grams) Carbohydrate (grams)
The staple food rice 1 16 2.6 0.3 25.9
Steamed bread 22 1 7 1 1 47
Bread 3 12 8.3 5. 1 58.6
Noodles 284 8.3 0.7 6 1.9
Fried dough sticks 386 6.9 17.6 5 1
Porridge 46 1. 1.3 9.9
Meat and pork (fat and thin) 395 13.2 37 2.4
Pork (lean) 143 20.3 6.2 1.5
Beef (lean meat) 106 20.2 2.3 1.2
Sauted beef 246 31.411.9 3.2
Mutton (thin) 1 18 20.5 3.9 0.2
Chicken leg18116130
Chicken wings19417.411.8 4.6
Chicken breast 133 19.4 5 2.5
Eggs14712.810.1.4
Egg white 6011.60.13.1
Duck eggs18012.6133.1
Goose egg19611.1.15.62.8
Water, seafood and fish11316.65.20
Shrimp meat 83 1.5 0.8
Milk and dairy products 54 3 3 3.2 3.4
Yogurt 72 2.5 2.7 9.3
Cheese 328 25.7 23.5 3.5
Beans and tofu products 8 1 8. 1 3.7 4.2
Soybean milk141.80.71.1
Vegetable cucumber 15 0.8 0.2 2.9
Tomatoes 19 0.9 0.2 4
Chinese cabbage171.50.1.3.2
Lettuce151.40.42.1
Mushroom 20 2.7 0. 1 4. 1
Carrot 40 1.2 0.2 9.5
Potato 76 2 0.2 17.2
Eggplant 21110024.9
Fruit apple 52 0.2 0.2 13.5
Pear 44 0.4 0.2 13.3
Orange 510.7 0.211.9
Watermelon 25 0.6 0. 1 5.8
Banana 9 1 1.4 0.2 22
Peach 48 0.9 0. 1. 12.2
Grape 43 0.5 0.2 10.3
Kiwifruit 56 0.8 0.6 14.5
Apricot 36 0.9 0. 1 9. 1
Edible oil edible oil 899 0 99.9 0
Note: The data of food nutrition comes from the food nutrition recommended by the Sports Nutrition Research Center of the Sports Medicine Research Institute of the State General Administration of Sport.