A bag of milk and an egg (to ensure protein's intake)

Staple food: a steamed bread (or flower rolls, flour cakes, sugar-free bread, etc. ) with a little side dish.

Lunch:

Vegetarian dishes: any two kinds of vegetables are ok;

Meat dishes:100-150g of lean meat or chicken, duck and fish (either or both);

Staple food: Liangliang rice, or steamed bread, flower rolls, etc. Sometimes, some vegetables can also replace one or two rice, such as potato 100g, yam 100g, lotus root 100g, bean jelly 100g, fruit 150g, pumpkin 200g, etc. But it's best to have staple food for every meal.

A fruit.

Dinner:

Vegetarian: 50- 100 grams of lean meat or chicken, duck and fish, less than at noon;

Meat dishes: it's about the same as noon, but the variety can be changed, less than noon.

Staple food: rice or steamed bread, flower rolls, noodles, etc.

A fruit.

Note: it is best not to eat after dinner and before going to bed. If you must eat, do some proper exercise after eating. You can drink a glass of milk before going to bed, which is good for absorption.

Nutritionist Zhang Quanhua said that he basically keeps this diet structure every day and makes some adjustments appropriately to keep it diversified and not single. He believes that people's lives must be interesting, and does not agree that some people are too particular about eating too much. Because any kind of food has its nutritional value, as long as it is in moderation. Some people have good living conditions and can eat abalone and shark's fin every day. There is nothing wrong with this, but we must control the quantity.

What we eat every day is to ensure the calories and protein needed by the human body, and these things can be supplemented enough. If there is overnutrition, it will definitely increase the burden on the human body. The human body is like a machine. If it is always burdened, the machine will definitely get tired, especially the liver and kidneys.

Usually, we think that only patients, especially those with diabetes, kidney disease, hypertension and coronary heart disease, can't eat many things, so we need to listen to the dietitian's advice on what to eat and what not to eat. Ordinary people don't need to consult a dietitian. In this regard, Zhang Quanhua believes that in addition to patients, normal people also need nutritionists. Because ordinary people don't know the nutrients in many things, eating indiscriminately often can't achieve good results. Of course, even in many developed countries abroad, it is difficult for everyone to have a dietitian to guide their diet. In fact, all major hospitals have nutrition departments, and everyone can consult.

In addition, when we buy things in the supermarket, we should not only look at the date of production and shelf life on the label, but also look at whether the nutrition of the food is indicated on the label. The outer packaging of food should indicate how much fat, protein, calories, sugar, vitamins and so on the food contains, and we can judge the amount we need according to this. If these things are not marked, it means that the food does not meet the specifications, and it is best not to buy them. In terms of classification, for example, adults should eat 200-500 grams of cereal every day; 400-500g of vegetables and fruits,100-200g; Animal food such as fish, poultry, meat and eggs125-200g, fish and shrimp 50g, livestock and poultry meat 50-100g, eggs 25-50g; In addition, it is recommended to consume 100g of milk and dairy products and 50g of beans and bean products every day. Oily food should not exceed 25 grams per day. Of course, don't stick to these data, just keep a balanced diet.