nutrimental

2-3 tablespoons oil and fat

About15g of fat per spoon.

Milk 1-2 cups

A glass of milk, about 240 degrees Celsius.

A cup of fermented milk, about 240 degrees Celsius.

A slice of cheese, about 30 grams of calcium, protein.

Vegetables 3 courses

3 dishes per dish, containing about vitamins, minerals and fiber100g.

4 eggs, beans and fish.

Each serving of meat and fish is 1 two, about 30 grams.

Or tofu 1 piece, about100g.

Or 1 cup of soybean milk, about 240c.c

Or an egg and a protein.

Two kinds of fruits

For example, a medium-sized orange is about100g, or guava is a mineral and fiber.

3-6 bowls of five grains.

Each bowl of rice is about 200 grams.

Or 1 medium steamed buns.

Or toast, 4 sugars, part of protein.

1. Pyramid diet combination is suitable for general healthy adults. However, due to the difference of personal size and activity, the intake of grains and rhizomes can be increased or decreased appropriately according to personal needs.

Second, the choice of each food should change with time, and it is not advisable to eat the same food at every meal. It is best to use vegetable oil as cooking oil, and pay attention to the dosage. At least one dish of vegetables is dark green or dark yellow.

Third, teenagers, the elderly or pregnant women can make some changes because of their special physiological conditions: teenagers-increase the intake of cereals, milk and eggs, beans and fish, especially an egg or a glass of milk.