Nutritionists tell us that balanced nutrition has three basic nutrients: protein, carbohydrates, and fat. In addition, there are vitamins, minerals, fiber, etc. The following 9 nutrients are usually listed as essential nutrients, and their main food sources are:

1. Protein: poultry, meat, fish, beans, eggs, cheese, nuts, melon seeds, etc.

2. Carbohydrates (sugar): cereals, potatoes, corn, dry beans, sugar, etc.

3. Fat: cooking oil (including butter, margarine, etc.), fat meat, sausage, nuts, melon seeds, peanuts, etc.

4. Vitamin A: animal liver, carrots, tomatoes, sweet potatoes, green leafy vegetables, butter, etc.

5. Vitamin C: cauliflower, citrus, papaya, mango, strawberry, cabbage, potato, tomato, green leafy vegetables, etc.

6. Vitamin B1: lean meat, nuts, whole grains, staple and non-staple food nutrients (such as thick bread, fortified cereals), etc.

7. Vitamin B2: animal liver, milk, yogurt, green leafy vegetables, whole grains, grain products, etc.

8. Calcium: milk, yogurt, sardines, bone-in salmon, meat rolls, vegetables, mustard, radish leaves, etc.

9. Iron: Beef and mutton, animal liver, green leafy vegetables, dried beans, green beans, whole grain grain products, etc.

Balanced nutrition is the most beneficial to health. Generally speaking, each daily meal should be based on 50% of grains, including rice, millet, corn, flour, potatoes, etc.; vegetables and fruits should account for about 20%, of which 3/4 are vegetables and 1/4 are fruits; soy products It is rich in protein and vitamins and should be eaten every day, accounting for about 15% of the total intake; meat and eggs, including fish, chicken, pork (lean meat), beef, and eggs, account for about 5% of the total intake; the remaining The 10 foods are best based on dairy products, fats and sugars. Seeds and hard-shelled fruits can provide beneficial fats. Honey and unrefined sucrose are the best sugar-containing foods.

It can be seen from the above sources of nutrients that the necessary nutrients for the human body can be obtained through a variety of foods and a wide variety of foods. Therefore, in addition to fine grains, it is best to eat some miscellaneous grains (such as potatoes) as daily staple food. The non-staple food should include meat and vegetables. Make sure that half of the vegetarian dishes are green leafy vegetables. Those who have conditions should supplement milk and fruits. In this way, if you have a diversified diet and no partiality, it will be easier to get comprehensive and balanced nutrition.

Of course, not having a partial eclipse is not absolute. For example, strong mental workers can replenish their brains through food. They should eat more milk, eggs, animal hearts, livers, brains and other animal foods. They need Contains protein, essential amino acids, phospholipids, iron, calcium, phosphorus, vitamins, etc., which are of great significance to brain development and health care. There are also brain-building foods in plants, soybeans and corn are the first choices. Soybeans are rich in plant protein, and corn is rich in fat, inorganic salts such as calcium, phosphorus, iron, and glutamic acid. They have the effect of promoting the metabolism of brain cells. In addition, fruits such as dates and walnuts are also high in protein, sugar and phosphorus, which can nourish the brain.

For beauty, food also plays a great role. For example, eating more foods containing vitamin A can lubricate and strengthen skin function and prevent dryness; eating more foods containing vitamin B can prevent constipation, Stabilize nerves and strengthen heart function; eating more foods with vitamin C can maintain skin lubrication and elasticity, prevent aging and scurvy, etc.

Weekly Recipe

What exactly should be eaten for three meals so that children can get proper nutrition? Here you might as well provide parents with a recipe for the week before the exam for reference:

Monday breakfast: steamed buns and strawberry jam, milk (or soy milk), 1 hard-boiled egg, pickled cucumber, fruit: orange 1. Lunch: buckwheat rice, mushrooms and cabbage, sweet and sour hairtail fish, tofu and blood loofah soup. Dinner: Mung bean porridge, cabbage and pork buns, shrimp skin and winter melon.

Tuesday Breakfast: corn steamed buns, milk (or soy milk), 1 braised five-spice salt tea egg, fermented bean curd (1/4 piece), fruit: 1 apple. Lunch: peanut rice, minced pork and eggplant, green onion mashed potatoes, duck and kelp soup. Dinner: rice porridge, red bean paste buns, shredded pork with pickled vegetables and pepper.

Wednesday breakfast: fresh meat buns, milk (or soy milk), salted duck egg (half), vegetarian fried shredded vegetables (lettuce, white radish, carrot), fruit: 1 pear (or watermelon) . Lunch: rice with red dates, braised beef with soybeans, stir-fried green beans, enoki mushroom, seaweed and egg soup. Dinner: Noodles, stir-fried spinach, shredded green peppers and potatoes.

Thursday Breakfast: Applesauce rolls, milk (or soy milk), 1 poached egg, fried soaked soybeans, fruit: 1 banana (or cucumber). Lunch: two rice dishes (black rice, rice), shiitake mushrooms, yellow flowers and black fungus meat slices, fried cucumbers with red peppers, white radish, kelp and pork ribs soup. Dinner: Soy milk porridge, scallion pancakes, pepper, celery and shredded pork.

Friday Breakfast: Sauced pork buns, milk (or soy milk), vegetarian fried shredded vegetables (lettuce, white radish, carrot), 2 quail eggs, fruit: 1-2 kiwis (or peaches). Lunch: red beans and rice, roasted duck with konjac, fried cauliflower with red pepper, fish head, mushrooms and rapeseed soup. Dinner: Pork buns with celery, scrambled eggs with tomatoes, minced meat and tofu.

Saturday breakfast: bread, milk (or soy milk), 1 fried egg, braised spiced dried tofu, fruit: 5-6 strawberries (or plums). Lunch: two rice dishes (rice, millet), spiced fish, colorful silver thread (soybean sprouts, carrots, lettuce), Coprinus drumsticks, fungus, vegetables and pork liver soup. Dinner: polenta, egg cake, fish-flavored shredded pork.

Sunday breakfast: sesame sauce rolls, milk (or soy milk), 1 boiled egg, black bean anchovies, fruit: 1 apple (or radish). Lunch: gold and silver rice (corn, rice), roasted chicken with black fungus and bamboo shoots, sweet and sour cabbage, mung bean and pumpkin soup. Dinner: Leek and pork dumplings, garlic spinach, minced meat and stir-fried soybeans.