Secondly, when arranging staple food recipes, we can calculate the monthly quota according to everyone's needs. For example, the father's staple food ration is 20kg, the mother's is 15kg, and the child's is11.3kg. The whole family eats about 1.5kg of staple food every day. In this 1.5kg staple food, it is necessary to adjust the nutritional collocation, that is, the nutritional deficiency in the staple food should be supplemented from the non-staple food. In order to take advantage of the complementary role of protein, the staple food should not be all rice and white flour, but some mung beans, adzuki beans, corn flour and millet can be mixed. For example, you can eat corn porridge or millet porridge with steamed bread in the morning.
Thirdly, in the arrangement of non-staple food, we should consider the supply of protein. As mentioned above, a family of three needs about 20s grams of protein every day, staple food 12 1g for three meals a day, and 84g protein for the rest from non-staple food. However, among 84 grams of protein, animal protein accounts for one-third of the total protein, that is, 68 grams of other insufficient parts, which can be supplemented by bean products. In addition, the supply of vitamins and inorganic salts should also be considered. Most of these two nutrients need to be obtained from fresh vegetables and fruits every day. Therefore, it is best for everyone to eat 0.5 kg of fresh vegetables every day, and it is best to eat green or yellow, red, orange and other colored vegetables. If you can, you'd better eat some fruit every day. Making do at ordinary times, offering a "toothache" on weekends or at the end of the month is not in line with dietary nutrition and hygiene. If you eat too much protein and high-fat food at once, it will cause a waste of nutrition.