You should ensure the basic nutrition every day:

1, the daily milk intake exceeds 1 cup: if the milk intake is insufficient, the body will absorb calcium from the bones to supplement it, and then the nails will be dull, and if you exercise, you will be easily injured.

2. An egg a day: Fresh eggs contain high-quality protein and minerals needed before chicks hatch, and are also essential nutrients for human beings every day.

3, a piece of fish and meat with less fat: a piece of fish or meat with a large palm has a calorie of about 80 calories. When the intake of fish and meat is insufficient, it is easy to feel tired, dry hair and even poor physiology.

4. Beans and bean products: If you rely entirely on animal protein, you will easily get a "civilized disease", so beans and bean products are essential.

5, at least one kind of vegetables in three meals a day: insufficient vegetable intake, skin will lack luster, and there will be "small acne" on the face.

6. An average potato a day: potatoes are a treasure trove of vitamin C and dietary fiber, and they are easy to get satiety, and the cooking methods are also changeable, which is a good choice for slimming menus.

7, a fruit a day: vitamin C in vegetables will lose 50% after heating and cooking, and fruits can be eaten in the freshest state. However, most fruits have high sugar content, so they should be eaten in moderation as snacks or snacks.

8. staple food: this is a necessity for three meals a day, and it is also a necessity to ensure that you have enough physical strength. Proper staple food can make you feel full, and you won't eat other snacks because you are hungry, which will lead to obesity.