1. Breakfast: 1 cup of fresh milk+1 slice of whole wheat bread+scrambled eggs with ham (1 ham and 1 egg)+stewed cucumber (1 root).

Nutritional value: whole wheat bread is rich in B vitamins, which can ensure blood supply to the brain; Egg yolk contains phospholipids, which is beneficial to intellectual development; Milk is rich in calcium, phosphorus, iron, vitamin A, vitamin B and other nutrients. It is a traditional brain-nourishing food and can maintain the normal function of the brain.

2. Lunch: Braised prawns+mushroom cabbage+laver bean curd soup (1 small bowl)+rice (1 small bowl).

Nutritional value: sea shrimp is rich in fatty acids, which can provide energy for the brain and body and keep people focused for a long time; Porphyra is rich in iodine, which can effectively relieve psychological tension and improve mental state; Especially suitable for office workers and students.

3. Dinner: Steamed fish fillet+garlic broccoli+millet porridge (1 small bowl) or steamed bread (1/2).

Nutritional value: Fish, shrimp and deep-water marine fish, such as sardines and tuna, are rich in DHA and EPA, which can effectively maintain the normal function of brain cells. Being in a state of nervous brain use for a long time, it is easy to make people deficient in both qi and blood. You can eat some foods that strengthen the spleen and replenish qi, such as millet, which can effectively replenish blood and nourish the heart, and treat sleepiness and dreaminess at night.

Principle of nutritious meal collocation

1, ensuring balanced nutrition.

2. The proportion of three thermogenic nutrients: protein accounts for 10%- 15%, fat accounts for 20%-30%, and carbohydrate accounts for 55%-65%.

3. High-quality protein should account for more than 1/3 of the total supply of protein.

4. Saturated fatty acids: monounsaturated fatty acids: polyunsaturated fatty acids = 1: 1: 1.

5. The ratio of calcium to phosphorus is appropriate.

6. The ratio of potassium to sodium is appropriate.

7. Take care of eating habits and pay attention to the taste of food.

8. Consider the season and market supply.

9. Consider economic conditions.

Refer to the above content: Baidu Encyclopedia-Nutritional Catering