Nutritionist three meals a day with:

Ingredients are generally divided into cereals and potatoes, fish, meat, eggs and beans, vegetables, fruits, mushrooms and algae, and dairy, with reference to the balanced dietary plate for Chinese residents, the arrangement of the three-meal recipes for all types of ingredients constitute a ratio, which is a balanced diet.

Try to put the food of a meal on the dinner plate, according to the approximate ratio of placement, which is the balance of a meal, you can also put the food of the day on the dinner plate, which is the balance of the day. For example, if you don't have enough vegetables at lunch, increase the proportion of vegetables at dinner, and so on, so that the day's diet can be generally balanced throughout the day.

"The recipes for each meal contain cereals and potatoes, fish, meat, eggs and beans, and vegetables, and these three categories are the basis of a balanced diet." Ho Chi Ying said that the dishes are rich and varied, with meat and vegetables, staple food with coarse and fine, while mushrooms, fruits and milk can be arranged once a day for more nutritional enrichment.

Keeping ingredients diverse and quantitative

The Chinese Dietary Guidelines recommend more than 12 food varieties per day and 25 per week. Implemented on a daily basis, 3-4 types of vegetables, 2 types of fruits, 2 types of meat, 2-3 types of staple foods, plus eggs, dairy and soy products, basically meets the standard. Therefore, it is recommended that families purchase ingredients in small quantities and in multiple varieties, or adopt the strategy of different ingredients every other day, which makes it easier to achieve nutritional balance.

The amount of food to be purchased can be determined by the number of people and the number of days of consumption, especially for aquatic products, meat, fruits and vegetables. For example, the average adult is recommended to consume 40-75 grams of meat and aquatic products per meal, 200-350 grams of fruits and 300-500 grams of vegetables.

If you buy a day's amount for 3 people, you can be sure to buy between 120-225 grams of pure meat per day, about 200-500 grams of boned and shelled aquatic products, about 2 pounds of fruit, and 2-3 pounds of vegetables. The rest of the ingredients and so on.