Contents of various nutrients in breakfast recipes. Recipe 1: steamed bread, dried bean curd, salted duck eggs, soybean milk and fresh orange. Recipe 2, sandwich bread, peanut butter, floss, tomato, milk. Generally, it accounts for 30% of the whole-day supply. Among them, for the nutrients that may be insufficient in Chinese food and dinner, such as vitamin B 1, breakfast should be supplemented in moderation, with thick and thin collocation and complementary nutrition.

Healthy lunch should be based on cereals, eat more vegetables, fruits, meat, fish and eggs, and reduce the intake of oil, salt and sugar; People of different ages and physical strengths should account for 30%-40% of the total daily calories; Eat staple food about 100g, fish or meat 50- 150g and vegetables 250g.

Eat less dinner than breakfast and Chinese food. Generally, the number of people serving dinner should not exceed 30% of the total calories in the whole day. In addition, dinner should be based on foods rich in carbohydrates, eat more fruits and vegetables, and reduce the intake of protein and fatty foods.

Healthy nutrition intake of three meals a day

Eating is not only for energy intake, but also to ensure the nutritional balance of food and maintain the normal operation of internal organs. Therefore, we should not only consider the amount of food intake, but also consider whether the food mix is reasonable and whether the nutrition is balanced. According to your own food intake, you can reasonably allocate various food intake for each meal.

For example, 50% colored fruits and vegetables: tomatoes, eggplant, vegetables, carrots; 25% of cereal: brown rice, corn, millet, purple potato and sweet potato; Less than 25% of meat, eggs and beans: fish and shrimp, all kinds of beans, chicken, duck and poultry, pigs, beef and mutton, etc. A little cooking oil and a handful of nuts: walnuts, peanuts, pistachios and almonds.