Nutritional standard for three meals: 1. According to the standard infant nutrition diet and infant nutrition diet in the Reference Intake of Dietary Nutrients for China Residents, the average daily requirement of various nutrients for each person was designed for catering. The supply of heat energy 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 kilocalories per day, of which 12- 15% comes from protein, 25-30% comes from fat and 60-65% comes from carbohydrates. 2. Preparation principle: 1) Foods are diverse, mainly cereals, ensuring milk and eggs and increasing vegetables and fruits. 2) Ensure that breakfast is good, lunch is full and dinner is few, and the ratio of three meals is 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 several sets of healthy recipes for three meals a day. The 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, shrimp and melon. Tuesday breakfast: Wowotou, milk (or soybean milk), 1 marinated eggs, 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, stir-fried green beans and egg soup. Dinner: fried noodles, fried spinach, shredded potatoes with green peppers. Breakfast on Thursday: flower rolls, milk (or soybean milk), boiled eggs 1 Chinese food: rice, sliced black fungus, braised flat fish, white radish and kelp sparerib 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: flower rolls, milk (or soybean milk), boiled eggs 1 Chinese food: rice, fried chicken with black fungus, sweet and sour cabbage and pumpkin soup. Dinner: Chinese chives, pork, black soybean oil, wheat, jiaozi, fried cowpea with minced meat. The second set of healthy recipes for three meals a day: Monday: breakfast: milk, steamed buns, pork ribs, peanuts, celery, fragrant dried dinner: laver egg drop soup, steamed crucian carp, shredded pork with chopped pepper, rice Tuesday: breakfast: millet porridge+steamed dumplings, Chinese food: rice, fried meat with fungus, stewed tofu with fish head, cold cucumber dinner: rice, loofah soup, cold cucumber. Cold-mixed three-silk (red, white radish, lettuce) dinner: steamed bread, roast beef with potatoes, beef with sauce, and fried cabbage with mushrooms Thursday: breakfast: milk, egg cake, Chinese food: steamed bread, braised tofu, shredded potatoes with vinegar, and bean powder dinner: rice, braised kelp ribs, fried chicken legs, and scrambled eggs with green peppers. Friday breakfast: soybean milk, steamed bread, Chinese food: rice, stir-fry. Roast meat with eggplant on Saturday: breakfast: beef noodles, soybean milk, Chinese food: rice, braised pork, hot kidney, egg soup, dinner: steamed bread, stewed ribs with pumpkin, fried shredded eel, Sunday breakfast: soybean milk, steamed bread, stewed chicken legs with bitter gourd, steamed fish pieces, fried bean sprouts, vermicelli dinner: rice, stewed tofu with bamboo shoots, roasted eggplant and fried garlic seedlings. The third set of healthy recipes for three meals a day: Fried celery with shredded pork dinner: rice, winter melon seaweed soup, cold shredded bamboo shoots Tuesday: breakfast: oil cake, eggs, milk, biscuits lunch: rice, fried shrimp, eggplant with garlic, cold towel gourd dinner: rice, bean curd soup, fried bean sprouts with shredded pork, scrambled eggs with cucumber. Wednesday: breakfast: porridge, milk, boiled eggs, lunch: rice, cold preserved eggs, shredded 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 seaweed soup, fried shrimp and dried tofu with edamame, Friday: breakfast: flower rolls, rice porridge, eggs, Chinese food: steamed bread, fried tofu with mushrooms, fish ball soup, fried beans with minced meat, and dinner: rice. Potato chips with vinegar, fried spinach, melon bone soup, Saturday: breakfast: fried dough sticks, eggs, soybean milk, lunch: steamed bread, shredded Chili potatoes, shredded spicy chicken, fried leeks, dinner: rice, melon seaweed soup, crispy chicken legs, fried dried soybeans, Sunday: breakfast: oil cake, eggs, tofu brain, and Chinese food: rice, stewed beef. The fourth set of healthy recipes for three meals a day: breakfast on Monday, nutritious breakfast (skim milk+fruit+bean flour), two pieces of whole wheat bread, 3/4 bowl, shredded beef with onion, cold tofu, melon and ham soup, jujube 5 dinner, preserved egg lean porridge, 1 bowl, steamed meat with mushrooms, steamed stinky tofu, fried melon and jujube 5 breakfast on Tuesday, preserved egg lean porridge. 4 bowls+steamed hairtail+fried shredded pork with green pepper+cabbage in oyster sauce+tomato 6 dinner+preserved egg lean porridge+fried garlic seedlings+tomato fried cabbage+fried bitter gourd+tomato 6 Wednesday breakfast nutritious breakfast (skim milk+fruit+bean powder)+whole wheat bread two pieces of lunch assorted noodles (2/3 packets of noodles with noodles +6 grass shrimps +6 clams +5 fresh ones). 2 bowls)+kiwi 1 rice porridge for dinner 1 bowl+steamed meat with mushrooms+assorted dried silk+fried spinach+assorted eggplant+kiwi 1 Thursday breakfast nutritious breakfast (skim milk+fruit+bean flour)+whole wheat bread, two pieces of lunch, white rice, 3/ 4 bowls +4 shrimps+shredded garlic+. Bowl+shredded beef with onion+steamed meat with yam+vegetables+kiwi fruit 4 bowls+steamed fish+sliced celery fried meat+stewed white gourd 1 bowl+Luo Songtang+grapefruit 2 pieces for dinner, mushroom beef porridge+happiness forever+boiled celery tofu+grapefruit 2 pieces for Saturday breakfast, mushroom beef porridge lunch, curry beef noodles (noodles+shredded beef 4 tablespoons+mung bean sprouts/kloc). Mushroom beef porridge+tricolor diced pork+cauliflower fried pork slices+hot spinach 1 bowl+grapefruit 2 slices for Sunday breakfast, nutritious breakfast (skimmed milk+fruit+bean flour)+whole wheat bread 2 slices for lunch and white rice 3/ 4 bowl+onion beef+shredded Chinese chives+fried bitter gourd+shredded bamboo shoots soup 1 bowl +5 dinner hot pot with dates. Dinner: eggs, tomatoes, minced meat, tofu, amaranth and dried rice and winter melon soup. Comments: I am a glutton on both days off, so I will be a vegetarian on Monday and my nutrition is not bad. Tuesday breakfast: steamed buns? Tofu pudding or Guangdong fermented bean curd? Poached eggs? Soybean milk dinner: Braised hairtail nutrition recipe Kindergarten recipe nutrition calculation, sweet and sour cabbage, stewed kelp, tomato slice 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 brain dinner: beef stew with Huai Qi, a very complementary dish. Eating stewed beef brisket with radish in winter is very tonic, but this dish adds new ideas while supplementing it. Pay attention to the technique of beef stew, except for washing and stewing with hot water, adding onion, ginger, pepper and medlar medicine bags, and then continue to stew with boiling water (cold water will stew more and more) until the meat is cooked. Then cook several dishes, such as assorted vegetables, spinach scrambled eggs, pea fillet soup. 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: red walnut powder, sandwiches (you can buy ready-made or make your own) dinner: nutrition calculation: braised pork ribs kindergarten recipe, garlic bacon baby nutrition recipe, kimchi, cabbage tofu soup garlic bacon, it is very simple to make but delicious. You can eat it with rice or with it. Bacon can be bought in the supermarket. Add some onions, ginger and garlic and stir fry. 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. With some braised pork ribs, it is very vegetarian. Friday breakfast: vegetable and meat wonton (you can buy quick-frozen wonton and cook it quickly), boiled egg dinner: mutton hot pot, the ingredients at the bottom of the pot are ready-made in the supermarket, so pay attention to washing vegetables and tofu. , not just meat. Seasoning with sesame oil can reduce the chance of getting angry.