As the saying goes, food is the most important thing for people, and diet is very important to our health. In order to obtain balanced nutrition, it is essential to make a reasonable diet.
The importance of breakfast
The plan of the day lies in the morning, and breakfast is the most important meal of the day. It can provide energy, wake up the body and prepare for a new day. It is recommended to choose nutritious foods, such as whole wheat bread, oatmeal, fruit, yogurt and so on.
Lunch: Replenish energy
Lunch is the main meal to replenish afternoon energy. We should give priority to nutritious foods such as lean meat, fish, beans, whole grains and vegetables. Avoid eating too much oil and sodium, so as not to affect the efficiency of work or study in the afternoon.
Dinner: a balanced ending
Dinner should be mainly warm and light food, and avoid eating too greasy, spicy or high-calorie food, so as not to affect the quality of sleep. It is suggested to choose foods, vegetables and fruits rich in protein, such as chicken, fish, shrimp, broccoli, carrots and apples.
Extra meals: supplementing nutrition
In addition to dinner, you can also add meals to supplement nutrition. Meal can be fruit, nuts, yogurt or graham crackers. Supplementing energy properly between meals helps to keep blood sugar level stable and prevent overeating.
Develop a recipe guide
Scientific formula should follow the following principles:
Diversity: include all kinds of foods to ensure balanced nutrition.
Balance: reasonably mix carbohydrates, protein, fat, vitamins and minerals.
Moderate: according to the individual's age, sex, activity and other factors to control food intake.
Freshness: Try to choose fresh and unprocessed food.
Cooking method: adopt healthy and low-oil cooking methods, such as steaming, boiling, stewing and baking.
One-week recipe reference
Monday
Breakfast: oatmeal with bananas and nuts.
Lunch: Chicken salad sandwich with vegetables.
Dinner: Steamed fish with broccoli and carrots.
Extra meal: apples and yogurt
Tuesday
Breakfast: whole wheat toast with eggs and ham
Lunch: Bean soup with whole wheat bread.
Dinner: Braised beef with brown rice and green beans.
Extra food: bananas and nuts
Wednesday
Breakfast: Fruit salad with oatmeal.
Lunch: Tuna sandwich with graham crackers.
Dinner: roast chicken with roasted vegetables
Extra meal: nuts and yogurt
Thursday
Breakfast: spinach and mushroom omelet.
Lunch: Stewed beef rice with leftovers.
Dinner: Steamed shrimp with corn and sweet potato.
Extra meal: apples and peanut butter
Friday
Breakfast: whole wheat waffles with berries and maple syrup.
Lunch: chickpea and quinoa vegetable salad.
Dinner: Roasted Salmon with Roasted Asparagus
Extra food: bananas and nuts
Saturday
Breakfast: fruit cream muffins.
Lunch: Eat out and choose light and nutritious food.
Dinner: homemade pizza with whole wheat cake bottom and rich ingredients.
Extra meal: popcorn and fruit
Sunday
Breakfast: Pancakes with sour fruit and whipped cream.
Lunch: spaghetti with meat sauce
Dinner: roast chicken with mashed potatoes and vegetables
Extra meal: fruit salad