breakfast:

a bag of milk and an egg (to ensure protein's intake)

staple food: a steamed bread (or rolls, flour cakes, sugar-free bread, etc.) with a little side dishes.

Lunch:

Vegetarian dishes: any two kinds of green vegetables are enough;

meat dishes: 1-15g of lean meat or chicken, duck, fish, etc. (any one or two of them is enough);

staple food: two Liang of rice, or steamed bread, flower rolls, etc. Sometimes, some vegetables can also replace one or two rice, such as 1 grams of potatoes, 1 grams of yam, 1 grams of lotus root, 1 grams of bean jelly, 15 grams of fruit, 2 grams of pumpkin, etc., but it is best to have a staple food for every meal.

one fruit.

Dinner:

Vegetarian food: 5-1g of lean meat or chicken, duck and fish, which is relatively less than that at noon;

meat dishes: similar to noon, but the variety can be changed, which is less than noon.

staple food: rice or steamed bread, flower rolls, noodles, etc.

one fruit.

Note: It is best not to eat after dinner and before going to bed. If you must eat, you should also do some proper exercise after eating. You can drink a glass of milk before going to bed, which is beneficial to absorption.

Zhang Quanhua, a nutritionist, said that he basically keeps this diet structure every day and makes some adjustments appropriately, in order to keep diversification, not singleness. He thinks that people's life must be fun, and he doesn't approve that some people are too particular and don't eat many things. Because any kind of food has its nutritional value, as long as it is in moderation. Some people have good living conditions and can eat abalone and shark's fin every day. There is nothing wrong with this, but we must control the amount.

The food we eat every day is to ensure the calories and protein needed by the human body, so it is enough to supplement these things. If there is overnutrition, it will definitely increase the burden on the human body. The human body is like a machine. If we always burden it, the machine will definitely get tired, especially the liver and kidneys.

Generally speaking, we think that only patients, especially those with diabetes, kidney disease, hypertension, coronary heart disease and so on, can't eat a lot of things, so they need to listen to the dietitian's advice on what to eat and what not to eat. There is no need for ordinary people to consult a dietitian. In this regard, Zhang Quanhua believes that in addition to patients, normal people also need nutritionists. Because ordinary people don't know the nutrients in many things, eating them indiscriminately often fails to achieve good results. Of course, even in many developed countries abroad, it is difficult for everyone to have a nutritionist to guide the diet. In fact, all major hospitals have nutrition departments, and everyone can go to consult.

in addition, when we buy things in the supermarket, we should not only look at the production date and shelf life on the label, but also see whether the nutritional components of the food are indicated on the label. The outer packaging of food should indicate how much fat, protein, calories, sugar, vitamins and so on the food contains, and we can judge the amount we need according to this. If these things are not indicated, it means that the food does not meet the specifications, and it is best not to buy it. In terms of categories, adults, for example, should eat 2-5 grams of cereal every day; 4-5g and 1-2g of vegetables and fruits; 125-2g of animal food such as fish, poultry, meat and eggs, 5g of fish and shrimp, 5-1g of livestock and poultry meat and 25-5g of eggs; In addition, it is recommended to eat 1 grams of milk and dairy products and 5 grams of beans and bean products every day; Oily foods should not exceed 25 grams per day. Of course, don't stick to these data, just keep a balanced diet.