1 First of all, three meals a day need to be scientifically quantified. At present, the scientific food intake ratio is 3:4:3, and the average adult breakfast accounts for 30% of calories. The calorie intake is about 600 calories. Bread, steamed bread, porridge, pasta and other food choices. Also need to add appropriate protein food, such as milk, soy milk, eggs, etc.

2. Adult lunch accounts for 40% of calories on average. The calorie intake is about 800 calories. The choice of food is mainly carbohydrate-containing food. Such as rice and flour products, generally around 150-200g. Non-staple foods are mainly foods rich in fat, protein, vitamins and inorganic salts. Such as meat, milk, etc. , generally around 240 ~ 360 grams. According to the need, adjust appropriately.

3. The average adult dinner accounts for 30% of the calories. The calorie intake is about 600 calories. Because dinner is close to bedtime, it is not advisable to eat too much. The choice of food should be foods rich in fiber and carbohydrates. Mainly rice, porridge, pasta, a small amount of greasy food (such as fish), vegetables, fruits and so on. Staple food can meet the needs of carbohydrates, and vegetables and fruits can meet the intake of fiber, which is beneficial to digestion.