Nutritional breakfast: The foods that can be selected in the breakfast menu are: cereal bread, milk, yogurt, soybean milk, boiled eggs, lean ham or beef, chicken, freshly squeezed vegetables or fruit juice, so as to ensure the intake of protein and vitamins.
A hearty lunch: lunch requires a full range of foods, which can provide various nutrients, relieve work pressure and adjust mental state. You can spend more time matching yourself with a reasonable diet: Chinese fast food, mixed fried rice, fried noodles with shredded chicken, steak, pork chop, hamburger, green salad or fruit salad, plus a soup.
Dinner is light: dinner should be light, pay attention to choose foods with less fat and easy digestion, and be careful not to overeat. Overnutrition at dinner, which can't be consumed, will accumulate in the body, causing obesity and affecting health. The best choice for dinner: noodles, rice porridge, fresh corn, beans, vegetarian stuffed buns, side dishes and fruit platters. It is also good to drink a small glass of rice wine or red wine with meals occasionally.
Pay attention to the food mix, coarse and fine, dry and thin, meat and vegetables, cold and hot. Food collocation is closely related to nutritional balance. A bowl of instant noodles can only provide oil, a little protein and carbohydrates, so it is best to match a piece of fruit, a piece of meat or bean products to supplement protein, vitamins and cellulose. For the choice of a day's diet, such as eating hamburgers and fried chicken for lunch, you should eat some light food for dinner, especially vegetables.
Introduce 7 sets of breakfast, lunch and dinner for your reference:
Breakfast:
1, sweet potato porridge, fried pie, peanut assorted
2, corn porridge, fresh meat steamed dumplings, tofu tofu.
3. Ham and lotus root porridge, pea buns and assorted cucumbers
4. Soybean porridge, peanut cake and diced cucumber
5. Lily porridge, fried noodles and assorted diced eggs
6. Milk, onion biscuits, ham and fried eggs
7, tremella soup, fried rice with eggs, shredded pepper
Lunch:
1. Main course: shredded kelp. Side dishes: assorted vegetables.
2. Main course: sweet and sour hairtail. Side dishes: stir-fried silk.
3. Main course: pork liver slices with side dishes: celery and shrimp.
4. Main course: potato and beef slices. Side dishes: broccoli and mushrooms.
5. Main course: dried diced tofu with side dishes: pea seedlings
6. Main course: minced meat and tofu. Side dishes: mushrooms and cabbage
7. Main course: carrot steak, side dish: Dutch beans
Dinner:
1, main course: radish balls, side dish: Chinese cabbage and tofu.
2. Main course: Fried duck slices with pineapple. Side dishes: Assorted scrambled eggs.
3. Main course: minced meat and tofu side dish: sesame sauce mixed with cabbage heart
4. Main course: braised tofu side dish: stir-fried heart
5. Main course: Chinese cabbage and fish fillets. Side dishes: potato vermicelli.
6. Main course: lion head side dish: pea seedlings
7. Main course: Steamed hairtail. Side dishes: Fried cabbage with vinegar.