Thickness matching. It refers to mixing coarse cereals and potatoes into staple foods, such as steamed potatoes, yams and sweet potatoes to replace some staple foods, or making steamed bread, noodles or porridge with coarse cereals. The combination of thickness and fineness can increase the intake of dietary fiber, minerals and vitamins.

Meat and vegetable collocation. The meat here not only refers to livestock and poultry meat and aquatic products, but also includes eggs and milk that provide high-quality protein. It is best to have at least one of the above foods in each meal, accompanied by vegetarian food (grains and fruits and vegetables) to avoid the lack of dietary fiber and excessive energy caused by more meat and less vegetables.

Thin and thin collocation. If a meal is solid food, it will make people feel hard to swallow, so it is suggested to mix dry and thin meals, such as drinking milk or miscellaneous grains porridge for breakfast, soup at noon and noodle soup at night.

Extended data

Precautions for catering:

How much energy each person needs every day can be calculated by the formula: energy = ideal weight (kg) × energy required per kg of ideal weight per day (kcal/kg of ideal weight/day).

Among them, the ideal weight (kg) = height-105, and the daily energy required per kg of ideal weight can refer to the body mass index of most light manual workers (body mass index = weight (kg)/ height (m)2, body mass index < 18.5 is emaciation, and body mass index is18.

Among them, thin people should be 35 kcal/kg/day, normal people should be 30 kcal/kg/day, overweight and obese people should be 20~25 kcal/kg/day.

People's Daily Online-Experts teach you three principles to match three nutritious meals.