Nutritional standards for three meals:
1. According to the standard infant nutrition diet and infant nutrition diet in the Reference Intake of Dietary Nutrients for Residents in China, design the average daily requirements of various nutrients for catering. The supply of calories and various nutrients for breakfast accounts for about 30% of the total daily demand, while lunch accounts for 40% and dinner accounts for 30%. Each person needs about 2000-2400 calories a day, including 65438 calories.
2. Preparation principle:
1) The food is diverse, mainly cereals, ensuring milk and eggs and increasing vegetables and fruits.
2) Ensure a good breakfast, a full lunch and a small dinner, with a ratio of 3:4:3.
3) Eat less snacks, drink less sugary and carbonated drinks, and control sugar intake.
4) Drink milk and 6-8 glasses of water every day.
3. It is recommended to use 25 grams of salad oil all day.
Here are some healthy recipes for three meals a day prepared for you every week.
First set of healthy recipes for three meals a day:
Monday? Breakfast: steamed bread, milk (or soybean milk), boiled eggs 1, pickles. Chinese food: rice, mushrooms, sweet and sour hairtail, loofah soup. Dinner: mung bean porridge, Chinese cabbage and pork steamed stuffed bun, dried shrimps and melon.
Tuesday? Breakfast: Wowotou, milk (or soybean milk), stewed eggs 1, tofu milk Chinese food: rice, eggplant powder, duck seaweed soup. Dinner: fried beans, porridge, bean paste buns and shredded green peppers.
Wednesday? Breakfast: meat buns, milk (or soybean milk) and salted duck eggs (half) Chinese food: steamed bread, roast beef with soybeans, fried green beans and egg soup. Dinner: fried noodles, fried spinach, shredded potatoes with green peppers.
Thursday? Breakfast: rolls, milk (or soybean milk), boiled eggs 1 Chinese food: rice? Sliced pork with black fungus, braised flat fish, white radish and kelp ribs soup. Dinner: soybean milk or porridge, chopped green onion cake, shredded green pepper and celery.
Friday? Breakfast: steamed stuffed bun, milk (or soybean milk), Chinese food: rice, fried flowers, diced Chili chicken, mushroom and vegetable soup. Dinner: celery steamed stuffed bun, scrambled eggs with tomatoes, minced meat and tofu.
Saturday? Breakfast: bread, milk (or soybean milk), fried eggs 1 Chinese food: rice, spiced fish, fried carrots with bean sprouts and mushroom soup. Dinner: steamed bread, corn porridge, scrambled eggs with tomatoes, shredded pork with fish flavor. Sunday? Breakfast: rolls, milk (or soybean milk), boiled eggs 1 Chinese food: rice? Fried diced chicken with black fungus, sweet and sour cabbage, pumpkin soup. Dinner: leek jiaozi, pork, fried cowpea with black bean, minced meat.
The second set of healthy recipes for three meals a day:
Monday: breakfast: milk, steamed stuffed bun? Chinese food: fried steamed bread, ribs, peanuts and celery? Dinner: laver and egg soup, steamed crucian carp, shredded pepper and rice.
Tuesday:? Breakfast: Xiaomi porridge+steamed dumplings? Chinese food: rice, fried meat with fungus, stewed tofu with fish head, cold cucumber dinner: rice, loofah soup, fried meat with onion, fried tofu with minced meat.
Wednesday? Breakfast: milk, bread (or rolls) Chinese food: rice, stir-fried green beans, cold mixed with three shreds (red and white radish, lettuce) dinner: steamed bread, roast beef with potatoes, sauce beef, mushrooms and cabbage.
Thursday: breakfast: milk, omelet, Chinese food:? Steamed bread, braised tofu, shredded potatoes in vinegar, minced meat and beans Dinner: rice, braised kelp ribs, fried chicken legs. Green pepper scrambled eggs
Friday? Breakfast: soybean milk, steamed bread? Chinese food: rice, fried spinach, stewed winter melon soup with ribs, braised fish pieces? Dinner: Fried flowers with cashews. Sauté ed pork liver with cabbage and grilled eggplant.
Saturday: breakfast: beef noodles, soybean milk, Chinese food: rice, braised pork, hot kidney, egg soup, dinner: steamed bread, stewed pork ribs with pumpkin, shredded fried eel,
Sunday? Breakfast: soybean milk, steamed bread? China people: steamed bread, stewed chicken legs with bitter gourd, steamed fish pieces, fried vermicelli with bean sprouts? Dinner: rice? Braised tofu with bamboo shoots, roasted eggplant and fried garlic seedlings.
The third set of healthy recipes for three meals a day:
Monday: Breakfast: rice porridge, fried dough sticks, soybean milk and eggs. Lunch: Fried celery with shredded pork in flower roll, winter melon and seaweed soup? Dinner: rice, winter melon seaweed soup, cold shredded bamboo shoots.
Tuesday: breakfast: oil cake, eggs, milk, biscuits lunch: rice, stir-fried shrimp, garlic eggplant, cold towel gourd dinner: rice, bean curd soup, shredded pork fried bean sprouts, cucumber scrambled eggs.
Wednesday: breakfast: porridge, milk, boiled eggs, lunch: rice, preserved eggs, shredded pork, celery dinner:? Steamed bread, steamed fish, winter melon soup, fried shredded pork with mushrooms.
Thursday: breakfast: milk, eggs, porridge, lunch: steamed bread, winter melon soup, roasted eggplant, scrambled eggs with tomatoes. Dinner: rice, winter melon and seaweed soup, fried shrimp, fried dried beans with edamame.
Friday: breakfast: rolls, rice porridge, eggs, Chinese food:? Steamed bread, fried tofu with mushrooms, fish ball soup, fried beans with minced meat dinner: rice, shredded potatoes in vinegar, fried spinach, melon bone soup,
Saturday: breakfast: fried dough sticks, eggs, soy milk lunch:? Have steamed bread, shredded potatoes and peppers, shredded spicy chicken and fried leeks for dinner:? Rice, winter melon seaweed soup, crispy chicken legs, and fried dried beans.
Sunday: breakfast:? Oil cake, eggs, tofu brain Chinese food:? Dinner, rice, beef stew, assorted vegetables, spinach and scrambled eggs: Steamed bread, braised hairtail, sweet and sour cabbage, braised kelp
The fourth set of healthy recipes for three meals a day:
Monday
Breakfast? Nutritional breakfast (skim milk+fruit+bean flour)+two slices of whole wheat bread
Lunch? 3/4 bowl of rice+shredded beef with onion+cold tofu+melon and ham soup +5 dates.
Dinner? Preserved egg lean porridge? 1 bowl? +Steamed meat with mushrooms+Steamed stinky tofu+Fried wax gourd +5 dates.
Tuesday
Breakfast? Pork floss preserved egg porridge
Lunch? 3/4 bowl of white rice+steamed hairtail+shredded green pepper+cabbage in oyster sauce+small tomato? six
Dinner? Preserved egg lean porridge+fried garlic seedlings+tomato fried cabbage+fried bitter gourd+small tomato? six
Wednesday
Breakfast? Nutritional breakfast (skim milk+fruit+bean flour)+two slices of whole wheat bread
Lunch? Assorted noodles (2/3 pot-cooked noodles +6 grass shrimps +6 clams +5 fresh mushrooms+1/2 bowls of Chinese cabbage)+1 kiwi.
Dinner? Rice porridge 1 bowl+steamed meat with mushrooms+fried spinach+fried eggplant+kiwi 1.
Thursday
Breakfast? Nutritional breakfast (skim milk+fruit+bean flour)+two slices of whole wheat bread
Lunch? 3/4 bowl of plain rice +4 shrimps+shredded garlic+fried bitter gourd+spinach tofu soup+kiwi fruit 1.
Dinner? Rice porridge 1 bowl+sauteed beef with onion+steamed meat with yam+vegetables+kiwi fruit 1.
Friday
Breakfast? Nutritional breakfast (skim milk+fruit+bean flour)+two slices of whole wheat bread
Lunch? 3/4 bowl of rice+steamed fish+celery fried meat slices+stewed wax gourd 1 bowl+Luo Songtang+grapefruit 2 slices.
Dinner? Mushroom beef porridge? +Happy ever after+Boiled celery and shredded tofu? +? Grapefruit 2 tablets
Saturday
Breakfast? Mushroom beef porridge
Lunch? Curry beef noodles (noodles+shredded beef 4 tbsp+mung bean sprouts 1/2 bowls)+grapefruit 2 pieces.
Dinner? Mushroom beef porridge? +Tri-colored diced meat+Fried pork slices with cauliflower+hot spinach 1 bowl? +? Grapefruit 2 tablets
Sunday
Breakfast? Nutritional breakfast (skim milk+fruit+bean flour)+two slices of whole wheat bread
Lunch? 3/4 bowl of rice+onion beef+shredded leek+fried bitter gourd+shredded bamboo shoots soup 1 bowl +5 dates.
Dinner? Hot pot (winter flour 1+75px corn section 2+ sliced meat 3 ~ 4+ 6 grass shrimps+a pack of mutton+appropriate amount of chrysanthemum morifolium, Flammulina velutipes, spinach, shiitake mushrooms and Chinese cabbage)+5 dates.
The fifth healthy recipe for three meals a day:
Monday breakfast: whole wheat bread, hot milk, jam.
Dinner: eggs and tomatoes, minced tofu, amaranth, dried laver, and winter melon soup.
Comments: I have been overeating for two days on the rest day, so I will be a vegetarian on Monday. Nutrition is not bad.
Tuesday breakfast: steamed buns &; #58756; Soybean bean curd or Guangdong sufu &; #58756; Poached eggs & 58756; soya milk
Dinner: Braised Hairtail Nutrition Recipe Kindergarten Nutrition Calculation, sweet and sour cabbage, Braised Kelp, Sliced Tomato Soup.
Comments: You can cook a few Western-style or Cantonese-style meals for a little change, which is simple and fresh.
Wednesday breakfast: oil cake, tofu.
Dinner: Stewed beef with Huai Qi, a very nourishing dish. As we all know, stewed beef brisket with radish is very nourishing in winter, but this dish adds new ideas at the same time. Pay attention to the technique of beef stew. Besides washing with hot water, you should also add onion, ginger, pepper and wolfberry bags, and then continue to use boiling water (cold water will get worse and worse) until the meat is cooked. Then cook a few dishes like a vegetarian.
Comments: Huaiqi stewed beef is a medicated diet, and the beef is flat, nourishing the spleen and stomach, benefiting qi and blood, and strengthening bones and muscles; Chinese yam. Strengthening spleen and benefiting qi; Lycium barbarum nourishes liver and kidney; Longan nourishes the heart and spleen. After working for three days, I have to make up for it so that I can finish the work in the second half of the week better.
Thursday breakfast: walnut powder and sandwiches (you can buy ready-made or make your own)
Dinner: Braised pork ribs kindergarten recipe nutrition calculation, garlic bacon baby nutrition recipe, kimchi cabbage tofu soup.
Garlic bacon is very simple to make, but it tastes delicious. It can be eaten with rice or with it. You can buy bacon in the supermarket and fry it with onion, ginger and garlic.
Comments: Eat more Chinese cabbage in winter. Nutritional calculation of kindergarten recipes. Although it is very common for babies, it is rich in nutrients and you can eat whatever you want. Paired with some braised pork ribs, it is in line with vegetarian dishes.
Friday breakfast: vegetable and meat wonton (you can buy quick-frozen wonton in the pot, it will be quick), boiled eggs.
Dinner: mutton hot pot and pot bottom ingredients are ready-made in the supermarket. Pay attention to rinse more vegetables and tofu, not just meat. Seasoning with sesame oil can reduce the chance of getting angry.
Breakfast:
One serving of fresh meat (50g flour, lean meat 10g, 2g oil and proper amount of salt) and one serving of milk (100g, preferably without sugar).
Or:? A big bowl of porridge, a small dish of fried lean meat or fish, a vegetable, an egg (it is recommended to eat it four times a week instead of every day) or a small dish of boiled peanuts.
Lunch:
One portion of roast chicken with potatoes (potato 100g, chicken 200g, vegetable oil 10g, and proper amount of salt) or a small plate of fried beef with green peppers and one portion of rice (75g).
Dinner:
Fried spinach with vegetables