Food is the most important thing for people. Give me some reasonable nutrition.

Daily food is generally divided into grains, meat, beans, vegetables and fruits. Food is the staple food; Meat, beans and vegetables are non-staple foods; Fruit is used as food. The staple food is rich in sugar and protein, and also contains a small amount of vitamins. The staple food should pay attention to the collocation of coarse grains with flour and rice. Non-staple food is rich in protein, fat and vitamins, which is the main source of protein. Bean fat is superior to meat fat. Non-staple food should pay attention to the collocation of meat dishes and vegetarian dishes to avoid repeated collocation of the same food. Nutritionists recommend the following five groups of foods: grains, meat and eggs, dairy products, bean products, vegetables and fruits.

"Breakfast is better, lunch is full, and dinner is less" is an old health motto. Modern nutritionists advocate eating some foods with high nutritional value for breakfast, which are few but fine. Because the rest of the evening has basically consumed dinner, the excitement of the stomach is not high soon after getting up in the morning. To meet the work and study in the morning, breakfast must be small in quantity and high in quality. A reasonable breakfast should be lean and lean, with staple food and non-staple food. In addition to the staple food, it is best to match one or two high-protein foods, such as eggs and milk. In real life, many people eat breakfast casually or even skip breakfast, which is against their physiological needs. Lunch plays a connecting role. It is necessary to make up for the nutritional liabilities that may be caused by eating less breakfast, exercising more in the morning and consuming more, and to reserve energy for afternoon activities, so the quality of diet should be high and the quantity should be relatively sufficient. Lunch should be more staple food and more non-staple food. It is best to eat fruit once in the afternoon.

Eat less dinner because there is little activity in the evening. If you eat too much, on the one hand, it will affect your sleep, on the other hand, it will cause overnutrition. I can't sleep after dinner. The ancients said, "Lying down after a meal is a disease."

Under normal circumstances, adults need to consume 2500 ml of water every day, which is 5 kg of water. When water is lost due to labor, fever, diarrhea and other reasons, the water intake should be increased. Drink water scientifically, don't wait until you are thirsty, don't drink a lot of water at once, drink fresh warm water, and the water that is boiled repeatedly is not suitable for drinking. Drink plenty of water before and after meals and during meals. The appropriate time is: before going to bed at night, after getting up in the morning, between meals during the day.

According to the recommendations of the Nutrition Society of China and the guidelines for healthy food in the United States, a reasonable diet can be summarized into two sentences and ten words: one two three four five, red, yellow, green, white and black.

"One" refers to drinking a bag of milk (or yogurt) every day, which contains 250 mg of calcium, which can effectively improve the generally low dietary calcium intake in China.

"Two" refers to the daily intake of 250-350g of carbohydrates, which is equivalent to 6-8 Liang of staple food, and each person can increase or decrease according to the specific situation.

"Three" means eating three servings of high-protein food every day, each serving means: lean meat 1 2; Or 1 big egg; Or tofu 2 Liang; Or two chickens and ducks; Or fish and shrimp 2 Liang.

"Four" refers to four sentences: coarse and fine (coarse and fine grain collocation); Not sweet or salty (Cantonese diet needs 6-7 grams of salt a day; Shanghai type 8-9 grams; Beijing type14-15g; Northeast type 18- 19g. Guangdong type is the best, followed by Shanghai type); Three or four or five meals (referring to eating more times under total control, which is conducive to the prevention and treatment of diabetes and hyperlipidemia), seven or eight points full.

"Five" refers to 500 grams of vegetables and fruits per day, plus appropriate amount of edible oil and condiments.

"Red" refers to drinking a small amount of red wine 50- 100 ml every day, which is helpful to increase high-density fatty protein, promote blood circulation and remove blood stasis, and prevent atherosclerosis.

"Yellow" refers to yellow vegetables, such as carrots, sweet potatoes, pumpkins, tomatoes, etc., which are rich in carotene and have the effect of improving immunity for children and adults.

"Green" refers to green tea and dark green vegetables. Tea is the best drink, and green tea is the best. According to the research of Chinese Academy of Preventive Medicine, green tea has clear anti-tumor and anti-infection effects; It can also regulate body and mind and cultivate temperament.

"White" means oatmeal or oatmeal. According to research, eating 50 grams of oatmeal every day can reduce blood cholesterol by an average of 39 mg% and triglyceride by 79 mg%, which is more effective for diabetes.

"Black" refers to black fungus. Eating auricularia auricula 5 ~ 15g every day can significantly reduce blood viscosity and blood cholesterol, which is helpful to prevent thrombosis.

(According to the design of a family of three)

Monday breakfast: salt and pepper roll: flour 400g sesame spinach: spinach 300g sesame paste 15g milk: 750g pear: 500g lunch: fried liver tip: pork liver 125g cucumber 150g carrot 100g salad oil 20g dried stir-fried beans: 438+020g dried seaweed and winter melon soup: white gourd 150g dried seaweed 10g rice: rice 500g dinner: mushroom rape: fresh mushroom rape 300g salad oil 10g vegetarian fried broccoli: broccoli 400g salad oil 10g crucian bean curd soup: crucian carp.

Tuesday breakfast: egg biscuits: 450g eggs 180g salad oil 5g shredded lentils: lentils 200g salad oil 5g oranges: 500g lunch: assorted fried rice: rice 300g eggs 90g ham sausage 60g cucumber 75g carrots 50g salad oil 20g diced chicken: chicken breast 200g garlic seedlings 250g peanuts 30g salad oil 20g diced chicken. 400g fresh lily 50g salad oil 15g tomato spinach soup: tomato 100g spinach 50g dinner: spinach fans: spinach 50g carrot 100g vermicelli 50g salad oil 5g braised pork potato: buttock tip 100g potato 450g millet porridge: millet 50g mung bean 65438+.

Wednesday breakfast: cake: 400g milk: 750g celery peanut: 200g celery peanut 15g banana: 500g lunch: noodles: 500g tomato egg marinade: tomato 400g egg 60g salad oil 20g mixed cucumber: cucumber 500g salad oil 10g sauce duck liver: duck liver 200g salad oil 650. Beef brisket 150g white radish 500g fried cabbage: cabbage 350g salad oil 20g oily tofu 200g rice: rice 350g.

Thursday breakfast: vegetarian steamed stuffed bun: egg 180g leek 350g standard flour 350g soybean milk: 900g mustard bean: 200g dried bean curd 8g salad oil 2g apple: 500g lunch: braised hairtail: 450g cucumber 50g carrot 30g fresh mushroom 20g salad oil 65438. 8+00g Shrimp Porphyra Soup: 5g Shrimp Porphyra, 3g Eggs, 60g Rice: 250g Rice, Dinner: Noodle Soup: Potato100g Lentils,100g Carrots, 50g Noodles, 400g Salad Oil, 3g Mu Shu Meat: Pork tenderloin,/kl. Kloc-0/00g salad oil10g smoked celery: celery 400g smoked salad oil10g Thursday breakfast: vegetarian steamed stuffed bun: egg180g leek 350g standard flour 350g soybean milk: 900g wild vegetable soybean: snow. 0g lunch: Braised hairtail: hairtail 450g cucumber 50g carrot 30g fresh mushroom 20g salad oil 15g fried zucchini: zucchini 500g salad oil 10g shrimp skin seaweed soup: shrimp skin 5g seaweed 3g egg 60g rice: rice 250g dinner: noodle soup: potato 100g lentil 65444. 400g salad oil 3g moo shu meat: pork tenderloin100g water-borne fungus 50g yellow flower 5g egg 60g cucumber150g salad oil15g mushroom rape: rape 450g mushroom100g salad oil10g smoked celery:

Friday breakfast: sandwich: sliced bread 400g ham 75g cucumber 65438+ 000g lettuce 150g milk: 750g pineapple: 500g lunch: braised chicken leg: chicken leg 300g salad oil 15g fried bean sprouts: mung bean sprouts 500g salad oil 10g egg zucchini: zucchini. 05g soup: pea sprouts 50g eggs 30g rice: rice 350g dinner: five-color tofu: tofu 50g ham 50g carrot 50g green pepper 50g fresh mushrooms 25g salad oil 10g potato chips: potato 400g green pepper 100g salad oil 15g eight-treasure porridge: purple rice 65438+. 10g red dates 25g red beans 10g peanuts 10g longan 10g raisins 10g steamed bread: 350g.

Saturday breakfast: noodle soup: standard flour 50g eggs180g spinach100g tomatoes100g salad oil 3g celery mixed with carrots: celery150g carrots 50g salad oil 2g steamed bread: 250g yogurt: 750g oranges: 500g lunch. Standard powder 400g mixed cucumber: cucumber 500g salad oil 5g cold kelp: wet kelp 400g carrot 50g salad oil 5g dinner: rice porridge: rice 100g lotus leaf steamed bread: steamed bread 300g red dates 50g roasted eggplant: eggplant 500g green pepper 100g tomato 150g salad oil 65438+. +000g potato 100g ham 50g carrot 50g corn 50g salad oil 15g.

Sunday breakfast: red bean paste buns: steamed bread 400g red bean paste 100g eggs: 180g milk: 750g apple: 500g lunch: stewed pork ribs: pork chop 500g fried beans: beans 500g salad oil 10g fresh potatoes: eggplant 300g 65438+. Rice: 350g rice dinner: fried shrimp: 400g fresh shrimp with salad oil 15g clear soup noodles: pressed noodles 400g tomatoes 250g eggs 60g salad oil 5g fried lettuce: lettuce 300g tofu skin 100g carrots 50g water-soaked fungus 25g salad oil 15g.