Zhong Lao's breakfast: Breakfast is the first meal of three meals a day. In order to meet the energy and nutrition needs of the whole morning, a good mix is needed. The breakfast list announced by Zhong Lao includes 1 egg yolk, 3 protein, 2 slices of bread and a slice of cheese, 1 bowl of red bean porridge, 1 cup of milk and 2 oranges, which may be eaten by many people.

Zhong Zhong Nanshan's lunch: Zhong Lao's requirement for lunch is to be full, accounting for 40% of the heat energy of three meals a day, mainly meat, fish, poultry, eggs and beans. If you want to eat fish, it is mainly steamed, which can not only retain more nutrients in aquatic products, such as vitamin A, vitamin B, vitamin D, calcium, iron, phosphorus, magnesium and potassium, but also taste very delicious.

Compared with shallow-water fish, deep-sea fish has higher nutritional value, and rich DHA and EPA are very beneficial for the elderly to protect the cardiovascular system, and can be eaten about three times a week. As for livestock meat, obese and chronically ill patients with health risks should try to choose lean meat.

Dinner for middle-aged and elderly people: The requirement for dinner is 30% calories. At this time, you can give up meat and give priority to whole grains. Eating less is more conducive to weight control.

For people with bad stomach, if there is obvious discomfort in the stomach after eating coarse grains, it is mostly the stimulation of dietary fiber, and it should be gradual at this time. One is to replace vegetables with roots, such as yam, lotus root, taro and potatoes. And then eat coarse porridge in moderation.