1, coarse and fine matching. It refers to the inclusion of grains and cereals and potatoes in the staple food, such as potatoes, yams, groundnuts steamed to replace part of the staple food, or with mixed grain noodles into steamed bread, noodles or porridge. Coarse and fine matching can increase the intake of dietary fiber, minerals and vitamins.

2, meat and vegetables with. Meat here not only refers to livestock and poultry meat and aquatic products, but also provides high-quality protein, eggs, milk, each meal is best to have at least one of the above foods, while with the vegetarian category (grains and fruits and vegetables), so as to avoid more meat less vegetarian dietary fiber caused by the lack of energy over the standard.

3, dry and thin with. If a meal is all solid food, it will be difficult to swallow, so it is recommended that each meal is dry and thin with, for example, breakfast with milk or cereal porridge, soup at noon, and soup noodles at night.

Expanded:

Taking most women's daily energy intake of 1,800 kcal as an example, the principle of nutritional matching is applied to design three meals a day.

Breakfast: 2 slices of savory bread (corresponding to 50 grams of flour), 1 portion of 1 egg, 1.5 portions of 1 packet of plain milk, and lettuce with oyster sauce (0.3 portions of 180 grams of lettuce, 1 portion of 10 grams of olive oil, and a little oyster sauce).

Lunch: 3 portions of mixed grain steamed buns 120 grams (corresponding to 75 grams of flour), 1 portion of steamed groundnut 100 grams, cabbage and tofu soup with shredded pork (cabbage 0.4 portions of 212 grams, 1 portion of northern tofu 100 grams, 1 portion of sliced pork 50 grams, 1 portion of peanut oil 10 grams).

Extra meal: 1 portion of red Fuji apple 216g, 0.5 portion of walnut 7g.

Dinner: 3 servings of noodles in soup 225 grams (corresponding to 75 grams of flour), white broccoli (0.3 servings of broccoli 75 grams, 1 serving of olive oil 10 grams), steamed scallop (1 serving of scallop 71 grams, a little bit of steamed fish soy sauce).

People's Daily Online - Experts teach you to match the nutritious three meals 搭配讲讲3个原则