The amount of various nutrients in breakfast recipes. Recipe 1: steamed buns, dried bean curd, salted duck eggs, soybean milk and fresh oranges. Recipe 2, sandwich bread, peanut butter, floss, tomato, milk. Generally, it should account for 30% of the whole day's supply. Among them, for nutrients that may be insufficient in Chinese food and dinner, such as vitamin B 1, breakfast should be supplemented in moderation, and the thickness should be matched and the nutrition should be complementary.

A healthy lunch should be based on grains, with plenty of vegetables, fruits, meat, fish and eggs, and reduce the intake of oil, salt and sugar; People of different ages and physical strengths should account for 30%-40% of the total daily calories; Eat100g of staple food, 50-150g of fish or meat and 250g of vegetables.

Compared with breakfast and Chinese food, dinner should be eaten less. Generally, the number of people supplied by dinner should not exceed 30% of the total calories of the whole day. Besides, dinner should focus on foods rich in carbohydrates, eat more fruits and vegetables, and reduce the intake of protein and fatty foods.

Healthy nutrition intake of three meals a day

Eating is not only for energy intake, but also to ensure the balanced nutrition of food, which can maintain the normal operation of internal organs. Therefore, we should not only consider the amount of food intake, but also consider whether the food mix is reasonable and the nutrition is not balanced. According to your own food intake, you can reasonably allocate all kinds of food intake for each meal.

For example, 50% colorful fruits and vegetables: tomatoes, eggplant, vegetables and carrots; 25% of cereals: brown rice, corn, millet, purple potato and sweet potato; Less than 25% of meat, eggs and beans: fish and shrimp, all kinds of beans, chickens, ducks and poultry, pigs, beef and mutton, etc. A little cooking oil and a handful of nuts: walnuts, peanuts, pistachios and almonds.