1, mainly cereals, adults eat at least 2-3 small bowls of rice, or 2-3 steamed buns, plus some potatoes or bean porridge every day. Whole grains are rich in B vitamins and dietary fiber. Potatoes mainly provide carbohydrates, protein and B vitamins, and are also the main source of dietary energy and protein.

2, eat more fruits and vegetables, fruits and vegetables can provide dietary fiber, minerals, vitamin C, carotene and so on.

3. Drink milk every day, including yogurt, cheese and milk powder, which are good sources of calcium and protein.

4. Eat proper amount of fish and meat, which are the main sources of protein.

Three meals a day:

As the first meal of the day, breakfast takes the longest time from dinner the night before, generally exceeding 12 hour. At this time, the glycogen stored in the body has been exhausted, so it should be replenished in time to avoid hypoglycemia. The food supply for breakfast can meet the nutrition and energy needed by the body in the morning as much as possible, but the digestive function of the body has not completely returned to normal because of waking up in the morning, so we should pay attention to choosing foods with rich nutrition and easy digestion and absorption.

If you have a cup of soybean milk or milk, two or three pieces of meat or 1 egg, 50 ~ 100 g of grain, and proper amount of vegetables and fruits. Office workers are anxious to prepare breakfast, and we can estimate whether the nutrition of breakfast is sufficient according to the number of food types. If breakfast includes grain, fish or meat or eggs, milk, vegetables and fruits, it can be considered nutritious; If only three categories are included, it can be considered that nutrition is sufficient; If only two kinds or less are included, the nutrition is insufficient.

Refer to the above? People's Daily Online-How to eat three meals a day in a balanced diet?