Many people think that eating three meals on time, even if the nutrition is up to standard, but in fact you have only completed 60%. Dr Elaine Magee, the author of the American best-selling nutrition book Food Matching, pointed out that in fact, people can get an extra 40% nutrition by making a small adjustment to the food on the table for five minutes.

Breakfast:

Add some seasoning to the porridge. Milk, brown sugar, almonds, strawberries and yogurt can all be added to porridge. Porridge is rich in B vitamins, which can help the human body to convert protein and sugar into energy. Adding some milk can make proteins complementary; Adding strawberries or other fruits will help the human body absorb more calcium; Almonds are rich in vitamin E, which is an important source of healthy fat in breakfast.

Lunch:

No matter what your staple food is, try to find the following four foods-chicken, spinach, tomato and garlic. Adding spinach to the staple food can make it easy for people to take vitamin A and vitamin K. The B vitamins contained in tomatoes, chicken and spinach are like a troika, which can help make red blood cells and prevent heart disease. Garlic has the function of preventing infectious diseases.

Dinner:

Many people only pay attention to eating less, but what is less should be quantity, not variety. You can mix four or five kinds of vegetables into salad, then stew a dish with beans, potatoes, fungi and meat, and add some beans to the staple food. For example, whole wheat bean noodles, a traditional Italian food combination, can absorb more plant fiber, protein, iron and calcium than eating noodles alone.