1. Cereals, including rice, flour and miscellaneous grains, mainly provide carbohydrates, protein, dietary fiber and B vitamins, which are the main sources of energy in the diet. It is better to mix a variety of grains, and each person should eat 350-500g per day.

2. Vegetables and fruits mainly provide dietary fiber, minerals, vitamins and carotene. Vegetables and fruits have their own characteristics and can't completely replace each other. You can't just eat fruits without vegetables. Generally speaking, dark red, green and yellow vegetables and dark yellow fruits are rich in nutrition, so we should choose more dark vegetables and fruits. You should eat 400-500g of vegetables and100-200g of fruit every day.

3, fish, shrimp, meat, eggs (meat including livestock meat, poultry meat and internal organs) mainly provide high-quality protein, fat, minerals, vitamins A and B, with different nutritional contents, and should eat 150-200g every day.

4. Milk and bean foods Milk mainly includes fresh milk and milk powder. Besides being rich in high-quality protein and vitamins, it is an excellent source of natural calcium with high calcium content and high utilization rate. Beans are rich in high-quality protein, unsaturated fatty acids, calcium and vitamins B 1, B2, etc. Drink 250-500g of fresh milk and eat 50-65438g of beans and bean products every day.

5. Oils include vegetable oil, etc. , mainly providing energy. Vegetable oil can also provide vitamin e and essential fatty acids, not exceeding 25 grams per day.

Second, middle school students' one-week nutritious breakfast recipes

1, Monday: miscellaneous grain porridge, fried eggs, vegetables-peeled cucumber and cut into hob pieces, mixed with soy sauce and sesame oil, and fruits.

Tuesday: Sandwiches, milk and fruit.

3, Wednesday: noodle soup, the material is determined according to your own preferences, such as shredded pork noodles, egg noodles, green vegetable noodles, sparerib noodles and so on. , fruit.

4. Thursday: microwave bite ham sausage, boiled egg salad, milk.

5. Friday: steamed stuffed bun, soybean milk and fruit.

6. Saturday: canned tuna, bread and fruit.

7. Sunday: cook wonton, put some dried seaweed, seaweed, a few drops of sesame oil and fruit.

Three, a family of three nutritious breakfast recipes for a week

1, Monday: 3 bottles of milk (227 ml each) with 90 grams of grain, bread with strawberry jam cheese (200 grams of bread, 50 grams of strawberry jam, 30 grams of 3 slices of cheese).

Tuesday: 3 bottles of milk, 3 rolls of bread (50g each), 3 cakes (25g each), pears 1 piece (150g).

Wednesday: 3 bottles of yogurt (600g), 3 fried eggs (25g for each egg and 75g for wheat flour), and big apples 1 piece (150g).

Thursday: 3 bottles of milk (227 ml each) with 90 grams of grain, 3 meat buns (50 grams each) and 3 bananas (300 grams each).

Friday: 3 bottles of milk, 3 sandwich breads (each containing 50g of sliced bread, 50g of lettuce and 20g of chicken breast), 3 pancakes (50g each) and 3 oranges (150g).

6. Saturday: rice porridge (100g rice), 3 fried eggs (120g), 3 steamed dumplings (75g) and 3 vegetable bags (150g).