Then determine the total energy required, for example, light manual workers need 2200kcal for men, calculate the total consumption, including 2 servings of fruits and vegetables, about 3 servings of meat, 2 ~ 3 servings of high-calorie food, and finally calculate the number of cereals.
For example, 1 serving of vegetables is 500 grams, and you can choose different vegetables to supplement 500 grams. A food ingredient list will be issued during the exam, and you can choose whatever you want. The same is true for other kinds of food. Even if you like celery and eat celery all day, your score will not be high.
According to the distribution ratio of three meals, for example, 3:4:3, you can divide the selected food into three meals in proportion, and then decide what to cook, whether to stir-fry celery with appropriate meat or something else, and the oil is probably the same ratio.
Finally, after the menu of three meals is set, the total calories are calculated in turn according to the consumption of various foods. This must be written down and then calculated to be between 95% and 105%. If there is too much difference, it needs to be adjusted, because the nutritional components of various foods are different.
The exchange method is relatively rough.