Energy is an important substance to sustain life. Too little intake will be harmful to health, too much will lead to obesity and chronic diseases. Most women need to consume about 1800 calories a day, while men need to consume about 2 100 calories. Nutritionists usually calculate the daily energy required according to each person's own situation, so as to guide three meals.

The most widely used method in nutrition is the food exchange method, which usually takes 90 kcal of food as 1 serving. In other words, if a woman needs to consume 1800 calories every day, then she should eat 20 servings; If men consume 2 100 calories a day, they need to eat 23 servings.

Three principles of nutrition collocation:

Thick and thin collocation; Incorporate miscellaneous grains and potatoes into the staple food, such as steamed potatoes, yams and sweet potatoes instead of some staple foods, or make steamed bread, noodles or porridge with miscellaneous grains. The combination of thickness and fineness can increase the intake of dietary fiber, minerals and vitamins.

Vegetarian collocation; The meat here not only refers to livestock and poultry meat and aquatic products, but also includes eggs and milk that provide high-quality protein. It is best to have at least one of the above foods in each meal, accompanied by vegetarian food (grains and fruits and vegetables) to avoid the lack of dietary fiber and excessive energy caused by more meat and less vegetables.

Thin and thin collocation; If a meal is solid food, it will make people feel hard to swallow, so it is suggested to mix dry and thin meals, such as drinking milk or miscellaneous grains porridge for breakfast, soup at noon and noodle soup at night.