As the saying goes, "full at noon, full all day." Explain that lunch is the main meal of the day. Because the body consumes a lot of calories in the morning, I have to continue to work and study in the afternoon. Therefore, people of different ages and different physical strengths need 40% of the total calories every day. The amount of staple food should be about150 ~ 200g according to three meals, and you can choose between rice and flour products (steamed bread, noodles, big cakes, cornmeal cakes, etc.). ). Non-staple food is about 240 ~ 360 grams to meet the needs of human body for inorganic salts and vitamins. There are many kinds of non-staple food, including meat, eggs, milk, poultry, bean products, seafood, vegetables and so on. According to the principle of scientific catering, choose several kinds and eat them together. Generally, it is advisable to choose 50 ~100g of meat and poultry eggs, 50 grams of bean products and 200 ~ 250g of vegetables, that is, to eat some fried dishes that are hungry and produce high calories, so as to keep the blood sugar in the body at a high level, thus ensuring the work and study in the afternoon. However, eating at noon does not mean overeating. You can usually eat until you are full. If white-collar workers have less labor, when choosing lunch, you can choose some simple boiled cauliflower, a little white tofu and some seafood plants as lunch collocation. After a night's sleep and rest, the body is fully prepared for a day's work and study. At this time, you really need to take in rich nutrition to cope with the consumption of the whole day. What harm does skipping breakfast bring? First, it causes hypoglycemia, pallor, weakness of limbs, listlessness and even shock. Second, the lack of brain energy seriously affects memory. Third, it is easy to suffer from chronic diseases such as gastritis and ulcers. Fourth, induce gallstones. Therefore, we should not only eat breakfast, but also attach great importance to the quality of breakfast. Some people think that "breakfast is gold, lunch is silver and dinner is copper". Eating nutritious breakfast every day is one of the elements to prolong life. Nutritionists believe that breakfast with good nutritional quality should include four parts: grain, animal food, milk and fruits and vegetables. Expert research also found that students who eat breakfast with sufficient energy and balanced proportion are better than those who eat breakfast with unreasonable nutrition in terms of digital application, creative imagination and physical endurance. In general, Middle school students' daily breakfast intake of nutrients should reach the ingredients and amounts listed in the following table: protein 95.9 g fat 52.6 g carbohydrate 366.5 g calories 23 19. 1 calorie vitamin A269.9 g carotene 4.6 mg retinol equivalent 1037.4 g vitamin B1/kloc-. The pagoda with a balanced diet of 0.4mg vitamin B210.3mg vitamin C6 is divided into five layers, including the main food types that we should eat every day. The location and area of each floor of the pagoda are different, which reflects the position and proportion of various foods in the diet to some extent. First floor (ground floor): cereal. Including rice, flour and miscellaneous grains. Mainly provide carbohydrates, protein, dietary fiber and B vitamins. They are the main source of energy in the diet, and it is better to eat a variety of grains mixed than to eat one alone. Everyone should eat 350~500 grams every day. Second floor: fruits and vegetables. It mainly provides dietary fiber, minerals, vitamins and carotene. Vegetables and fruits have their own characteristics and can't completely replace each other. You can't just eat fruits without vegetables. Generally speaking, red, green and yellow vegetables and dark yellow fruits are rich in nutrition, so eat more dark vegetables and fruits. Eat 400 ~ 500g of vegetables and 0/00 ~ 200 g of fruit/kloc-every day. The third floor: fish, shrimp, meat and eggs (meat includes animal meat, poultry meat and internal organs). Mainly provide high-quality protein, fat, minerals, vitamins A and B vitamins. They have different nutrients. Eat 150~200 grams every day. The fourth floor: milk and beans. Milk mainly includes fresh milk, milk powder and so on. Besides being rich in high-quality protein and vitamins, it is an excellent source of natural calcium with high calcium content and high utilization rate. Beans are rich in high-quality protein, unsaturated fatty acids, calcium and vitamins B 1, B2, etc. Drink 250 ~ 500g fresh milk and eat 50 ~ 100g beans and bean products every day. The fifth layer (spire): grease. Include vegetable oil, etc. Mainly provides energy. Vegetable oil can also provide vitamin E and essential fatty acids. No more than 25 grams per day. Attention young friends: 1. On the food pagoda, you see five kinds of food you need every day. They can't replace each other. You need all kinds of food to keep healthy. 2. All kinds of foods on the same floor of the pagoda contain similar nutrients, so they should be changed frequently in the diet to make the diet colorful. And the more varieties you eat, the more comprehensive your nutrition will be. In daily life, it is not always necessary to eat every kind of food according to the recommended amount of "pagoda" every day. If you don't eat 50 grams of fish every day, you can eat fish 2~3 times a week, each time 150~200 grams. It is important that the daily diet should include all kinds of food in the pagoda, and always follow the approximate proportion of all kinds of food on all floors of the pagoda. Second, how do we eat breakfast? Get rid of the bad habit of skipping breakfast or coping casually! A nutritious breakfast can make you energetic all day! The ideal breakfast should master the following two principles: Dining time: Generally speaking, it is most appropriate to have breakfast 20-30 minutes after getting up, because people have the strongest appetite at this time. Nutritional collocation: the basic principles are: complementary main and auxiliary, dry-wet balance, and collocation of meat and vegetables. When eating in the morning, you must pay attention to the following nutrients: A carbohydrates. The movement of human brain and nerve cells must rely on sugar to produce energy. Therefore, you can eat some starchy foods, such as steamed bread, bread and porridge. Breakfast provides 30% of the calories in the whole day. Mainly depends on the staple food, so you must eat a good breakfast. B protein food. Whether the human body can maintain abundant energy mainly depends on the protein for breakfast. Therefore, breakfast should be accompanied by a certain amount of protein animals such as eggs, meat floss, bean products and other foods. Vitamin c is the most easily overlooked. It is best to have some hot and sour vegetables, jambalaya, pickles, vegetable salad, fruit salad, etc. Breakfast rule: Calculate how many calories you need in a day to maintain your basic motivation, and allocate 1/3 calories to breakfast intake. Don't worry about the problem of fat accumulation caused by too many calories. During the day, the metabolic rate is high, nutrients are easily absorbed, and heat energy is easily digested. Breakfast rule: complex carbohydrate absorbs more heat energy from complex carbohydrate, such as whole grain products such as whole wheat bread. This kind of starch decomposes easily and provides you with energy and various nutrients quickly. Breakfast rule: It is also important to replenish water in the morning. Nutritionists suggest that it is best to supplement the daily water requirement of13 in the morning, drink 200cc of boiling water before eating to activate the stomach, or drink yogurt products after eating to help digestion. Breakfast rule: a simple meal with too much fat will slow down the blood circulation and reduce the oxygen content in the blood. Breakfast menu should be light and balanced. If you really can't help it, you can eat it once or twice a week. If you want to be energetic in the crowd every day, starting today, Staple food: sliced bread, 2 non-staple ham side dishes, red jam soup, bird's nest lotus seed soup 1 serving. Nutritional components: calorie 570.2 kcal, protein 65438+A4.24, fat 9.5g, carbohydrate10/0.5g, vitamin B/kloc-0. Kloc-0/00g), plus 1 fried eggs, 1 steamed dumplings (vegetable buns), 1 bottle of yogurt. Monday's staple food: coconut toast 1-2 pieces of non-staple food: bacon 2 pieces of side dishes: fruit salad 1 piece (similar to KFC's weight) soup: cream lily soup 1 piece of nutrients: calories 685.2 calories, protein 26.9g, fat 25.2g, carbohydrate table 87.5g g. Tuesday's staple food: Hangzhou steamed buns 50g (2 pieces) non-staple food: spiced tea eggs 1 side dishes: Babaocai 1 serving (a small dish) soup: wonton 50g nutrients: calorie 5785 kcal, protein 28.0g, fat 21.9g, carbohydrate 67. 62.84mg of calcium, 7.42mg of iron, 300ml of pure fresh milk of zinc 3, Nutritional components: calories 74 1.7 calories protein 27.6g fat 32.3g carbohydrate 85.0g vitamin A 198.77 μ g vitamin B20.53mg vitamin C9.99mg calcium 333.05mg iron 4.83mg zinc 3.65mg copper 1.36mg Thursday staple food. Micrograms of vitamin B 10.2 1mg, vitamin B20.20mg, vitamin C 13.54mg, calcium 43.29mg, iron 4.76mg, zinc 4.84mg, copper 0.37mg Friday staple food: shrimp burger 1 non-staple food: vegetables. Kcal, protein19.6g, fat 40. 1 g, carbohydrate 69.3g, vitamin A 192.27, vitamin B20.15mg, vitamin C28.44mg, calcium153. 0.5mg of copper Saturday staple food: 50g of bean paste buns, non-staple food: two side dishes of chicken: microgram of vitamin B 10.38mg, vitamin B20.23mg, vitamin C2. 19mg, calcium 177.85mg, iron 8.22mg, zinc 3.88mg and copper 0. Bean paste bag: flour, bean paste, preserved fruit, lard. Celery dried bean curd: celery, dried bean curd, shredded water bamboo, mushrooms. (2) Oatmeal porridge, steamed stuffed bun with vegetable meat and assorted pickles: oatmeal, shredded ham, carrot powder and coriander. Vegetable meat package: flour, minced meat, sauerkraut, dried bean curd, mushrooms. Assorted pickles: Chinese cabbage, pickled mustard tuber, cucumber, pepper, etc. (3) Black date porridge, fresh meat buns, dried black date porridge with chicory, cowpea: japonica rice, glutinous rice, Maya dates, walnuts. Fresh meat cage: flour, minced meat, winter bamboo shoots and mushrooms. Dried chicory bamboo shoots: chicory bamboo shoots, dried bean curd, carrots and mushrooms. (4) Preserved egg porridge, jam-wrapped, minced meat and pickled cabbage preserved egg porridge: japonica rice, glutinous rice, preserved eggs, celery and ham. Jam bag: flour, jam, walnuts, milk. Sauerkraut: Sauerkraut, minced meat, potatoes and carrots. (5) Vegetarian Ginkgo Cake Quail Egg Wonton: Flour, minced meat, sauerkraut, mushrooms and ginger. Ginkgo cake: glutinous rice, japonica rice, ginkgo, walnuts, raisins. Quail eggs: Quail eggs, mung bean sprouts and green peppers are shredded.