1, first of all, three meals a day need to be scientifically quantified. At present, the scientific food intake ratio is 3:4:3, and the average adult breakfast accounts for 30% of calories. The calorie intake is about 600 calories. Food choices such as bread, steamed bread, porridge and pasta. It is also necessary to add appropriate protein foods, such as milk, soybean milk and eggs.

2. The average adult lunch accounts for 40% of calories. The calorie intake is about 800 calories. The choice of food is mainly foods containing carbohydrates. Such as rice and flour products, are generally around150-200g. Non-staple foods are mainly foods rich in fat, protein, vitamins and inorganic salts. Such as meat, milk, etc., generally around 240 ~ 360 grams. According to the need, adjust appropriately.

3. The average adult dinner accounts for 30% of the calories. The calorie intake is about 600 calories. Because dinner is close to bedtime, it is not advisable to eat too much. The choice of food should be foods with more fiber and carbohydrates. Mainly, rice, porridge, pasta, a small amount of oily food (such as fish), vegetables, fruits and so on. Staple food can meet the needs of carbohydrates, while vegetables and fruits can meet the intake of fiber, which is beneficial to digestion.