For breakfast, you can choose milk, soy milk, rice porridge, boiled eggs, steamed buns, flower rolls, fried dough sticks, vegetables, and fruits. You can eat meat, vegetables, steamed buns, rice, etc. for lunch. Try not to eat meat for dinner. You can eat small fish and shrimps, cold vegetables, quick-fried vegetables, and rice and beans soup and porridge infrequently. Breakfast, lunch and dinner are generally distributed in a ratio of 3:4:3. Eat liver, blood, etc. once a week. The "Dietary Pagoda for Chinese Residents" and the "Dietary Guidelines for Chinese Residents" can be used as guidelines and references for the dietary direction of Chinese residents. I hope they can help you. "Chinese Residents Diet Pagoda": Daily intake of various food amounts Oil: no more than 25g Salt: no more than 6g Milk and products: 300g Soy nuts 30-50g Livestock and poultry: 50-75g Fish and shrimp: 50-100g Eggs : 25-50g Vegetables: 300-500g Fruits: 200-400g Cereals, potatoes, miscellaneous beans: 250-400g Water: 1200ml 6000 steps a day "Dietary Guidelines for Chinese Residents" 1) A variety of foods, mainly cereals, with a combination of thickness 2) Eat more vegetables, fruits and potatoes 3) Eat milk, soybeans or their products every day 4) Eat an appropriate amount of fish, poultry, eggs and lean meat 5) Reduce cooking oil and eat light and low-salt meals 6) Do not eat too much , exercise every day and maintain a healthy weight 7) The distribution of three meals should be reasonable and the diet should be appropriate 8) Drink enough water every day and drink less sugary drinks 9) If you drink alcohol, it should be limited 10) Eat fresh and hygienic food Principles of adult meal selection 1 .Control total calories and avoid obesity. Foods that provide calories are mainly staple foods, meat, eggs, beverages, and wine. 2. Maintain an appropriate amount of protein and pay attention to choosing high-quality protein, such as milk, eggs, lean meat, fish, poultry, soybeans and their products, which are rich in plant protein and are very beneficial to middle-aged people. 3. Limit sugar. Excessive sugar intake can easily lead to obesity, increase the burden on the pancreas, and cause diabetes. In addition to the daily supply of carbohydrates, it is not advisable to eat extra sweets. 4. Eat less high-fat and high-cholesterol foods. Fat should be limited to about 50g per day, preferably vegetable oil. 5. Eat more calcium-rich foods, such as milk, kelp, soy products, fresh vegetables and fruits, to prevent osteoporosis and anemia. 6. Eat less salt, no more than 6g per day, to prevent high blood pressure. 7. Pay attention to eating anti-cancer foods: such as onions and garlic, cruciferous vegetables, nuts and seeds, cereals, legumes, fruits, Solanaceae, Umbelliferae... 8. Eat more heart-protecting foods: fish, red peppers Wine, black fungus, purslane... 9. Best brain-protecting foods: spinach, leeks, pumpkin, onions, peppers, broccoli, beans, tomatoes, carrots, greens, celery, walnuts, peanuts, soybeans, Pine nuts... 10. Best fruits: papaya, melon, strawberry, orange, kiwi, mango, tomato, watermelon... 11. Best vegetables: sweet potato, celery, carrot, red radish, cabbage, cabbage, spinach , leeks, tomatoes, onions, garlic, cucumbers, eggplants, beans, winter melon... 12. Best soup: Chicken soup is the best, it can provide a lot of high-quality nutrients, boost your spirit, eliminate fatigue, and improve your mood.