? How to design three meals a day for office white-collar women? First of all, we must understand their present situation: because of irregular life, eating Chinese food or taking meals out, and having too rich dinner, many people have different degrees of sub-health, and even appear fatty liver, overweight and obesity, osteoporosis and other symptoms; Secondly, the catering principle: 1, control the total energy; 2. The energy ratio of three meals a day is appropriate; 3. Convenient procurement; 4, simple cooking; 5. Food diversification;

Next, we began to use the combination of calculation method and exchange method to determine the types of food and design the recipes for three meals a day, as shown in the following figure:

When designing a recipe, we should evaluate the menu to see if the following conditions are met:

1、? Proper energy

2、? species diversity

3、? The food is rich in high-quality protein.

4、? Vitamin A, B vitamins, calcium, iron, iodine, zinc, radiation-proof food.

5、? Is the proportion of unsaturated fatty acids appropriate?

When the formula is qualified, we will start purchasing, weighing and making. In the process of making, we should try to choose healthy cooking methods, cook more and fry less. For this group of recipes, I chose some foods rich in anthocyanins, which can play a very good antioxidant role. Proper amount of potatoes and miscellaneous beans can increase satiety and achieve the purpose of body control. Here are the three meals:

The daily dietary spectrum of women with light physical activity above 1800kcal can be flexibly changed according to local conditions within one week to better realize food diversification!