This diet is formulated according to the standard of Reference Intake of Dietary Nutrients for China Residents formulated by China Nutrition Society. For adult women with normal weight, in the case of light physical activity, each person needs about 265,438+000 kilocalories per day, of which 65,438+02% comes from protein, about 65 grams, 20-30% comes from fat and 55-65% comes from carbohydrates. The supply of heat energy and various nutrients for breakfast accounts for about 30% of the total daily demand, while lunch accounts for 40% and dinner accounts for 30%. For overweight women or women who want to lose weight, the daily energy intake is correspondingly reduced by 200-300kcal, so the total daily energy is about 1700- 1800 kcal, of which 15%~20% of the energy comes from protein, about 70-90 grams, 20-30%. The following are the principles of full-day meal allocation for low-energy recipes:
The principle of all-day dietary distribution of low-energy recipes;
1, food is diverse, mainly grain. The daily intake is about 200g-300g, including rice or flour 100g and whole grains such as corn, pumpkin, oats and millet 100g.
2. Ensure milk. 65438+ 0 bottles of 227ml low-fat or skim milk every day, drink it in the morning or at noon before meals, remember: don't drink it after meals.
3, increase vegetables, fruits, vegetables as raw as possible, do not put or put less salad dressing. Put less vinegar or no oil in the cold salad.
4. Eat a low-sugar fruit or vegetable before lunch and dinner, such as apple, banana, cucumber, tomato, corn, carrot, red and yellow pepper 100g. Remember: don't eat fruit after meals.
5, animal food, mainly white meat, such as fish, shrimp, poultry instead of red meat, a day 100 grams, try not to eat red meat for dinner. Peel chickens and ducks and eat less internal organs.
6, every day to ensure that there is a seaweed food (kelp, seaweed) or a fungus food (mushrooms, mushrooms, etc.). ); Or a serving of bean products, 50 grams each.
7. Make sure you have a good breakfast, a full lunch and a small dinner. The energy ratio of three meals is 3: 4:
8. Drink 6-8 cups of boiled water, mainly green tea, and drink less or no sugary and carbonated drinks, fruit juice and milk-containing drinks.
9. Eat less or no dessert snacks such as potato chips, melon seeds, biscuits and cakes.
10, cooking is mainly based on frying, steaming, boiling and soup, and frying and frying are not used. Cooking without sugar, cooking oil is less than 25 grams a day.
1 1. Don't eat all food four hours before going to bed. Breakfast preparation principle:
1, ensure a good breakfast, and the amount of food should be equivalent to one third of the daily total.
2. About 15% of the energy distribution of each breakfast comes from protein, 28% from fat and 57% from carbohydrates.
3, eat more cereal, about 50-100g, such as cereal or bran bread, to supply enough energy.
4. Drink low-fat or skim milk or dairy products every day.
There are many kinds of food, including the following four kinds of food: grain, milk, meat and eggs, vegetables and fruits.
Lunch preparation principle:
Lunch is the meal with the largest nutritional demand and energy intake in a day, which plays a connecting role. More than breakfast. Compared with dinner, it meets the needs of a day's work, with better quality and higher energy.
1, the staple food can be rice, flour, millet or other coarse grains, and the amount is about100g.
2. Choose more than two kinds of vegetables, the amount should exceed 200 grams.
3. Choose animal food of about 100g, including fish, shrimp, poultry, livestock meat or eggs. However, foods with high sugar, high fat and high energy should be avoided, such as peeling poultry and not eating high cholesterol and high fat foods such as shrimp and crab roe.
4. Cook dishes with less frying, more frying, boiling and steaming, and use less seasonings, such as salt, sugar and spicy spices, which have a light taste.
5. Add 100g fruit before meals, or eat fruit around 4 pm, and don't eat fruit with high sugar content.
6, gastrointestinal discomfort, it is recommended to drink porridge for lunch, and then eat digestible dishes.
7. Dieters or those who need to reduce energy intake can drink soup first, then eat vegetables, and chew slowly.
Dinner preparation principle:
1, have a heart-to-heart talk for dinner. The staple food can be coarse grains, such as millet porridge or eight-treasure porridge.
2. Animal food can be fish, shrimp or skinless poultry, and the amount is less than 100g.
3, more than 2 kinds of vegetables, to ensure that a raw.
4. Supplement about100g of fruits or vegetables at about 4 pm or before meals 1-2 hours, and do not eat fruits with high sugar content.