One hundred grams of cooked steamed bread is 22 1 kcal. One hundred grams of steamed rice is 1 16 calories. One hundred grams of lean pork is 143 calories, and one hundred grams of fat pork is 807 calories. One hundred grams of vegetables are generally twenty or thirty kilocalories, and fruits are forty or fifty kilocalories. 10g oil 89.9 kcal.
For example, if an adult male of medium height and light physical strength wants to have enough lunch, strictly speaking, a couple of greasy braised pork can solve it. But of course, the nutrition association should give a healthy food ratio. For example, 250 grams of steamed bread, 80 grams of meat (lean meat), 200 grams of vegetables, 50 grams of fruit, 10 grams of oil. The total is 590 grams. Considering that a catty of vegetables will generally become four taels when cooked, and a catty of raw meat will become more than six taels when cooked, 590 grams will be reduced to about 450 grams.
(Many people will eat more than this amount, such as oil exceeding 10g and meat exceeding the standard. So their waistlines are getting bigger and bigger, like me ...)
Of course, if you don't eat fruits and vegetables, you can reach 960 kilocalories by adding 30 grams of steamed bread or meat, so your lunch is only 300 grams. As we all know, this is very unhealthy.
In addition, a certain amount of drinks (porridge, boiled water, milk, etc. ) It's for lunch. This part of the variable is too large, which can be100g or100g, depending on everyone's situation. So it doesn't count. This part will generally bring 100 to 200 kcal of energy. So if you don't drink boiled water, the staple food on it will be reduced by 50- 100 grams.
To sum up, if drinks are not counted, an adult male of medium height and light physical strength should have a lunch of 250-500 grams. If you use high-energy foods such as braised pork and cream chocolate instead of staple food, you only need100g (if you want to destroy your health, you should eat it like this).