Nutritional breakfast: The foods that can be selected in the breakfast menu are: cereal bread, milk, yogurt, soybean milk, boiled eggs, lean ham or beef, chicken, freshly squeezed vegetables or fruit juice, so as to ensure the intake of protein and vitamins.

A hearty lunch: lunch requires a full range of foods, which can provide various nutrients, relieve work pressure and adjust mental state. You can spend more time matching yourself with a reasonable diet: Chinese fast food, mixed fried rice, fried noodles with shredded chicken, steak, pork chop, hamburger, green salad or fruit salad, plus a soup.

Dinner is light: dinner should be light, pay attention to choose foods with less fat and easy digestion, and be careful not to overeat. Overnutrition at dinner, which can't be consumed, will accumulate in the body, causing obesity and affecting health. The best choice for dinner: noodles, rice porridge, fresh corn, beans, vegetarian stuffed buns, side dishes and fruit platters. It is also good to drink a small glass of rice wine or red wine with meals occasionally.

Pay attention to the food mix, coarse and fine, dry and thin, meat and vegetables, cold and hot. Food collocation is closely related to nutritional balance. A bowl of instant noodles can only provide oil, a little protein and carbohydrates, so it is best to match a piece of fruit, a piece of meat or bean products to supplement protein, vitamins and cellulose. For the choice of a day's diet, such as eating hamburgers and fried chicken for lunch, you should eat some light food for dinner, especially vegetables.

The combination of nutritious meals is that we can not only eat enough, but also supplement and absorb the nutrition of food without causing obesity. For the matching method of nutritious meals, you should do a good job in your life, so as to ensure your health and meet your requirements.

Second, the nutrition diet collocation

Nutrition is not the big fish and big meat we imagined. Nutritional diet is a science. Knowing more about nutritious diet is also very beneficial to our health, especially knowing how to match nutritious diet, eat reasonably and eat healthily is the lifestyle advocated now.

First, the principle of diet collocation

1, "food is not tired of miscellaneous". It means that food should be diversified. The purpose is to achieve the goal of comprehensive nutrition through food diversification. "Miscellaneous" mainly refers to the variety, span and attributes of food. The average person's diet should have more than 30 kinds of food every day (Japanese people need more than 35 kinds of food every day)

2. Food collocation can play a complementary role in nutrition, or make up for some defects or injuries.

3, food matching must avoid "mutual grams" and "unsuitable" is safe and non-toxic.

4. Try to match foods with the same performance to enhance nutrition and health care.

5. Combine modern nutrition theory with TCM health preserving theory to guide the reasonable collocation of food and complete collocation skills.

Second, the skills of staple food collocation

1, thick and thin collocation, whole grains and beans. Such as two-meter flour cake (half standard flour and half corn flour), mung bean millet porridge, sesame paste roll and sweet potato porridge.

2, food and vegetables, food and fruit collocation. The most common are pumpkin rice and carrot rice. If you add some fruits, such as red dates, lotus seeds, chestnuts or nuts, it will not only increase the content of vitamins and unsaturated fatty acids in the staple food, but also make the staple food have a unique flavor.

3. The collocation of staple food and wheat. The contents of protein, fat, B vitamins, calcium, zinc and other nutrients in oats, buckwheat and naked oats are higher than those in wheat flour, and some of them have health-care functions such as reducing blood fat. Such as buckwheat corn porridge; Barley sorghum rice porridge; Buckwheat, standard flour home-cooked cakes, etc.

4. Food and vegetables. Rice goes well with vegetarian dishes, such as rape rice.

5. Mix rice and noodles. It is more scientific to mix rice and flour in daily diet.

6. Staple food collocation at the banquet

The defect of traditional banquet is that the proportion of staple food is too small to reflect the position of staple food in diet. It is necessary to reform the irrationality of traditional banquet heat ratio. To realize the diversification of staple food, there are many patterns, varieties, complementary nutrition and delicious food. If you can add the following varieties, such as steamed stuffed bun, jiaozi, pie, spring cake, spring rolls and other flavor snacks that are mainly staple foods, such as grain and vegetables, main and non-staple foods and kidney beans.

Third, the skills of non-staple food collocation

1, meat and vegetable collocation. The collocation of meat and vegetables is not only complementary in taste, but also complementary in structure. For example, shredded green vegetables, fresh bamboo shoots and melon balls, stewed chicken with potatoes and so on. The collocation of meat and vegetables is an important principle and the key to collocation.

2, the collocation of vegetables. Such as burning three mushrooms, frying green vegetables, burning mushrooms and rotting bamboo, etc.

3. Texture matching. The main ingredients and ingredients are soft, brittle and tough, such as fried squid with garlic seedlings; Fried chicken slices as tender as cabbage.

4. Color matching. There are two kinds of color matching between main ingredients and ingredients: sequential color matching and different color matching. The color scheme is mostly white, such as Xiaoyi Wen, fried pork slices with water bamboo, etc. There are great differences in different colors, such as fried meat slices with fungus. Color coordination will arouse people's appetite, on the contrary, if the collocation is not harmonious, it will affect people's appetite.

Third, introduce the fitness nutrition collocation.

How to achieve reasonable nutrition? First of all, athletes should change their ideas. Some athletes always think that sports performance is only related to sports training, not diet. Whether athletes or bodybuilders, we should pay attention to the following questions:

First, attach great importance to the rational nutrition of three meals a day ideologically.

Second, athletes should strengthen the study of self-nutrition knowledge and reasonably choose the types and quantities of food for three meals according to daily training, instead of just choosing food according to their own preferences.

Third, when choosing food, we should pay attention to the intake of staple foods, such as rice, noodles and steamed bread. The staple food is rich in carbohydrates, which can provide sufficient energy for athletes. Avoid eating too much meat. At present, it is very rare for domestic athletes to lack protein. Eating too much meat will not only give you energy, but also bring a lot of harm to human body. For example, eating too much protein will bring in too much fat at the same time, which will lead to hyperlipidemia and coronary heart disease in the long run.

Exercise is good, but many people do not pay attention to reasonable nutritional supplements after exercise. As time goes on, fatigue, loss of appetite and poor sleep may occur. Nutritional supplements before and after fitness can follow the following principles. Carbohydrate is indispensable. Before fitness, we should supplement enough carbohydrates to ensure the storage of liver glycogen, provide energy for training and maintain blood sugar level.