1. staple cereals (mainly to supplement carbohydrates)-(wheat, rice, black rice, millet, corn, oats, buckwheat, etc. );

Potatoes (sweet potato, yam, potato, taro, lotus root, etc. );

Miscellaneous beans (red beans, mung beans, lentils, kidney beans, broad beans, peas, etc. );

Processed foods mainly include rice, steamed bread, bread, noodles, porridge, oil cakes, fried dough sticks, twists, biscuits and so on.

2. protein

High-quality protein foods mainly include fish, meat, eggs, milk and beans;

For example:

Red meat: lean beef, steak, venison, buffalo;

Poultry: chicken breast, broiler, turkey, duck;

Fish: tuna, salmon, sardines, mackerel;

Eggs: eat yolk, which is rich in vitamins; (Note: People who gain muscle are suitable, and those who lose fat should eat less! )

Dairy products: milk, cheese, quark cheese, yogurt, whey.

Beans: soybean, soybean milk, etc.

vegetables

Spinach, cauliflower, tomato, salad, carrot.

4. Fruit

Bananas, oranges, apples, pineapples, pears, etc.

5. Fat

Olive oil, fish oil, real butter, nuts, flaxseed.