1, eat at least one fresh fruit every day. Because fruit contains vitamins and cellulose.

2. Two spoonfuls of oil a day. This refers to the average daily intake of seasoning oil per person in cooking, of which vegetable oil and animal oil account for half each.

3. At least three dishes of vegetables a day. Especially eat leafy vegetables with more chlorophyll, followed by melons and fruits.

4. Four bowls of rice or four steamed buns every day. Among the nutrients needed by the human body, the nutrition of cereals is essential.

5. Five servings of protein every day: one egg, one glass of milk or soybean milk, one dish of fish or shrimp, shellfish, one dish of meat and one dish of soybean sprouts or tofu.

One-day healthy recipes for the elderly

breakfast

50g of black rice porridge, salted eggs 1, half a piece of bean curd with soy sauce.

lunch

50 grams of pancakes, 50 grams of tomato soba noodles and fish fillets (100g).

Stir-fried cucumber (150g), auricularia auricula (5g) and vegetable fried bitter gourd (150g).

dinner

50 grams of fried dumpling, 50 grams of wonton in snowflake chicken soup, 0/00 grams of onion/kloc, and 75 grams of fried beef.

Meal 2 1 point, milk 250ml.

Pay attention to 25 grams of cooking oil and 4 grams of salt.

Expectant mothers should have a nutritious and healthy diet for one day (based on height 1.65m and pre-pregnancy weight of 55-60kg 1 pregnant women). )

Breakfast: 250ml low-fat milk, 60g staple food, eggs 1, vegetables 100g. The staple food can be vegetable buns or coarse grains such as bran bread, cereal and corn.

2, breakfast: 1 fruit (try to choose some fruits with less sugar and less sweetness).

3. Lunch: 75 grams of staple food (1 flat bowl of rice), 25 grams of red lean meat (1 large row of boneless about 75 grams), fish or shrimp 100 grams (1 piece of fish in the palm of your hand or 5 pieces of new prawns with knives), and appropriate amount of bean products (/kloc-)

4. Noon: low-fat yogurt 1 small cup, a few biscuits or 1 to 2 pieces of bread, 1 tomato or 1 cucumber;

5. Dinner: 75g staple food, 75g (peeled) poultry meat (3 chicken wings or 1 chicken thigh), fish or shrimp 100g, 200g dark vegetables and 200g other vegetables;

6, 2 hours before going to bed: 250 ml of skim milk, 1 to 2 biscuits.

Athletes' recipes:

Football players: They are speed-driven. They should eat more easily absorbed carbohydrates, vitamin B 1, vitamin C, and supplement protein and phosphorus. Eat more fruits and alkaline foods.

Recipe: eat more cucumbers and lotus roots for green vegetables; Eat more buns, flower rolls, miscellaneous grains porridge and rice as the staple food; Fish meat includes stewed beef, fish balls, fish head tofu and meat floss; Most fruits are bananas, dates and pears.

Gymnasts: They don't consume much calories, but they are highly coordinated and nervous. In order to control weight, more vitamins B 1, C and phosphorus are needed. Don't be too hot.

Recipe: eat more cucumbers and lotus roots for green vegetables; Eat more seafood for meat; The staple food is rice and miscellaneous grains; Eat more bananas and cantaloupes for fruits; In addition, there are milk, soybean milk and sports drinks.

Weightlifters: Muscles are required to have greater strength and explosiveness, while consuming more calories. In order to develop muscles, we need more protein and vitamin B2. In addition, we need more carbohydrates and vitamin B 1.

Recipe: eat more cauliflower, cucumber and potato for green vegetables; Eat more prawns, stir-fry kidney flowers and sauce beef for meat; Drink more milk, soy milk and eat more bananas.

Basketball players: They consume a lot of calories and various nutrients. Because of their high incidence of iron deficiency anemia, they should be supplemented with iron-containing foods. In addition, due to excessive sweating and easy dehydration, they should also supplement enough water and electrolytes.

Recipe: green vegetables eat more bean sprouts, pickled cucumbers, cauliflower, oil wheat vegetables and carrots; Eat more rice noodles and tortillas as the staple food; Meat is squid and ham; Milk, bananas and cantaloupes.

Nutrition recipes for young children-autumn

breakfast

Milk 243 ml bean paste wrapped in flour 30 g bean paste 5 g salted egg half.

lunch

Rice red beans rice rice 45g red beans 5g kelp shredded pork minced meat lean meat 50g kelp 50g cabbage meatball soup lean meat 50g cabbage 50g.

snack

30 grams of oranges

dinner

35g eggs with shredded chicken noodles, half chicken 10g carrots, 30g sauce chicken liver and 50g chicken liver.

Before going to bed

Milk 243 ml