1, breakfast: roughage staple food is indispensable. Such as coarse grain bread, oats, barley, rye and so on. Protein-rich foods. Such as livestock, poultry, fish, chicken, duck and goose eggs, milk or soy milk, etc., to increase protein intake. The higher the protein content of breakfast, the greater the sense of satiety and the later hunger will come. It is recommended that breakfast add 100 grams of fresh vegetables, tomatoes, spinach, fungus, cucumber can be.

2, lunch: a meat: that is, a variety of meat (about 75 grams); a vegetarian: that is, a variety of vegetables (about 200 grams); a mushroom: that is, fungi and algae (about 50 grams), such as mushrooms, kelp, etc.; a bean: that is, a variety of beans and their products (about 50 grams); a cereal: that is, staple food, you can choose rice, noodles, steamed buns, cakes, etc.; a soup: that is, vegetable soup, to avoid the thick meat soup.

3, dinner: 1 meat with 2 ~ 3 vegetarian. Supplementary breakfast and lunch in the intake of insufficient food, such as breakfast and lunch did not eat enough dark-colored vegetables, dinner should be increased appropriately; and such as breakfast and lunch did not eat coarse grains, dinner can make up for these ingredients.