Breakfast: 2 slices of salted bread (corresponding to 50g flour), eggs 1, pure milk 1, set meal 1, lettuce in oyster sauce (lettuce 0.3+080g, olive oil +0 10g, oyster sauce).
Lunch: miscellaneous grains steamed bread 120g (corresponding to 75g flour, steamed sweet potato 1 serving 100g, Chinese cabbage tofu shredded pork soup (Chinese cabbage 0.4 serving 2 12g, north tofu 1 serving 100g,
Diet: Red Fuji apple 1 serving 2 16g, walnut 0.5 serving 7g.
Dinner: 3 portions of noodle soup 225g (corresponding to 75g flour), boiled broccoli (0.3 portion of broccoli 75g, olive oil 10g 0 portion), steamed hairtail (hairtail 1 portion, steamed fish with soy sauce 7 1g).
Three principles of food collocation in daily catering;
Thickness matching. It refers to mixing coarse cereals and potatoes into staple foods, such as steamed potatoes, yams and sweet potatoes to replace some staple foods, or making steamed bread, noodles or porridge with coarse cereals. The combination of thickness and fineness can increase the intake of dietary fiber, minerals and vitamins.
Meat and vegetable collocation. The meat here not only refers to livestock and poultry meat and aquatic products, but also includes eggs and milk that provide high-quality protein. It is best to have at least one of the above foods in each meal, accompanied by vegetarian food (grains and fruits and vegetables) to avoid the lack of dietary fiber and excessive energy caused by more meat and less vegetables.
Thin and thin collocation. If a meal is solid food, it will make people feel hard to swallow, so it is suggested to mix dry and thin meals, such as drinking milk or miscellaneous grains porridge for breakfast, soup at noon and noodle soup at night.