Fruits and vegetables-including citrus fruits, tomatoes and peppers, dark green or yellow vegetables and other fruits rich in vitamin C. A normal adult (calculated by light manual labor, the same below) needs at least 500 grams a day. This kind of food mainly provides vitamins and minerals such as vitamins A and C and dietary fiber.

Cereals and their products-these foods are staple foods and the main source of energy. The intake depends on the specific energy consumption, generally about 500 grams per day. This group of foods also contains more dietary fiber (especially whole grains), thiamine, nicotinic acid, protein and iron.

Eggs, fish, poultry, livestock meat and beans-these foods provide protein for building the body and are also good sources of iron, niacin, thiamine and riboflavin. About125g per day.

Dairy products-protein and minerals are high in content, especially calcium. Others include riboflavin, thiamine and vitamins a and d. One cup (about 250g) a day, preferably low in fat.

Grease-high concentration energy source food, containing vitamins A and D, one spoonful per person per day (about 20g).

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According to the characteristics of these five foods and the needs of the human body, we can get ever-changing recipes.

When designing recipes, we should also consider the visual effect, because we all look before eating, and the color, shape, placement, texture and other factors of food will affect our appetite.