The principle of designing recipes is to make reasonable arrangements according to nutritional needs and food varieties. The following five types of food should be included in the daily diet.
Fruits and vegetables-including citrus fruits, tomatoes and peppers, dark green or yellow vegetables and other fruits rich in vitamin C. A normal adult (calculated by light manual labor, the same below) needs at least 500 grams a day. This kind of food mainly provides vitamins and minerals such as vitamins A and C and dietary fiber.
Cereals and their products-these foods are staple foods and the main source of energy. The intake depends on the specific energy consumption, generally about 500 grams per day. This group of foods also contains more dietary fiber (especially whole grains), thiamine, nicotinic acid, protein and iron.
Eggs, fish, poultry, livestock meat and beans-these foods provide protein for building the body and are also good sources of iron, niacin, thiamine and riboflavin. About125g per day.
Dairy products-protein and minerals are high in content, especially calcium. Others include riboflavin, thiamine and vitamins A and D .. One cup (about 250g) a day, preferably low-fat.
Fat and oil are high-concentration energy source foods. They contain vitamins A and D, one spoonful per person per day (about 20g).
According to the characteristics of these five foods and the needs of the human body, we can get ever-changing recipes.
When designing a menu, we should also consider the visual effect, because we all look at it before eating, and the color, shape, placement, texture and other factors of food will affect our appetite? Generally speaking, recipes are made every week. First, decide the main meal every day, choose the main course of the main meal, and then choose the side dishes that match the main course, as well as the corresponding sweets and fruits. After designing the main meal every day, design the meal that takes the second place every day. The method is to eliminate the food that has been used in the main meal, and then design it according to the order of choosing the main course, side dishes, main course and side dishes. Then there is the rest of the rice, the principle is to make up the nutrition needed for a day. Finally, check the whole plan again to see if the recipe is nutritious and contains five kinds of foods. If you plan the recipes around you in the same way, you can have a month's cookbook, and you can make small changes from time to time and recycle it. No one knows that such a colorful meal actually comes from a basic recipe.
In practice, we should pay attention to the following points:
1, understand the importance of diversity, including taste, color, shape, texture, ingredients and side dishes can always change patterns;
2. Remember the personal preferences of family members;
3, consider seasonal factors, such as hot soup suitable for winter;
4. Avoid eating too much food, especially foods with high fat and energy.