The energy distribution of three meals should be 30%, 40% and 30%, which can also be adjusted according to different life and work intensity. Generally, breakfast is arranged at 630-830, lunch at 1 130- 1330, and dinner at 18: 00-20: 00. Breakfast should be nutritious, lunch should be good, and dinner should be moderate. When eating, be hungry properly, don't overeat, and keep the balance between food intake and energy consumption.

A nutritious breakfast should include four parts: pregnant cereal, animal food, milk and fruits and vegetables. Breakfast is the most important meal in three meals a day, and there should be three requirements: there should be enough high-quality egg whites in quality, and eggs, milk, soy milk and other foods should be eaten frequently; The quantity should be not less than 30% of the total three meals a day; Variety should be diversified, meat and vegetables should be harmonious, thickness should be matched, and there should be precious dried vegetables, fruits and beans.

One-week breakfast recipe

Monday: 2 slices of whole wheat bread (with ham inside), steamed egg soup 1 bowl, milk 1 cup, shredded spinach 1 plate, banana 1 root.

Tuesday: 2 rolls, several pieces of barbecued pork, 1 boiled eggs, 1 bowl of oatmeal, 1 cup of carrot juice, 1 apple.

Wednesday: 2 cream buns, a few pieces of sauce beef, 1 tea egg, 1 cup of soybean milk, 1 plate of celery, 1 cup of tomato juice.

Thursday: 2 cupcakes, 1 bowl of pork porridge, 2 quail eggs, 1 cup of yogurt, 1 plate of assorted cucumbers, 1 tomato.

Friday: 2 red bean paste buns, whole grain porridge 1 bowl, poached eggs 1 piece, dried bean curd 1 plate, carrot juice 1 cup.

Saturday: four steamed buns, 1 bowl of chicken porridge, 1 root corn cob, 1 cup of yogurt, 1 fresh orange.

Sunday: 1 bowl of small wonton, 1 strip of boiled (baked) sweet potato, 1 cup of soybean milk, 1 assorted lettuce, 100g of fresh grapes.