What nutrients should be met by three meals a day?

Vitamins, proteins, water, etc., depending on your habits.

With the continuous development of the economy, our living standards are improving day by day, and the types of food every day are becoming more and more abundant, but it is found that more and more people are facing various diseases such as "three highs", therefore, "reasonable diet structure" and "balanced nutrition" must be paid attention to, and dietary nutrition has a close relationship with diseases. How to eat three meals a day to meet the daily nutrition needs of the human body?

Healthy Diet How to eat three meals a day to meet the daily needs of the human body

Fruits, vegetables, legumes (e.g., beans and legumes, etc.), nuts, and whole legumes (e.g., unprocessed corn, millet, oats, barley, brown rice) are all foods that fall under a healthy diet. We should consume at least 400 grams (i.e. 5 types) of fruits and vegetables per day, excluding potatoes, sweet potatoes, cassava and other starchy root foods.

Less than 10% of the total energy we consume each day comes from free sugars, which is equivalent to 50 grams (or about 12 teaspoons) for an individual who consumes about 2,000 calories per day and is of a normal weight. Ideally, though, it should be less than 5% of total energy intake for more health benefits. All sugars added to food or beverages by manufacturers, chefs, or consumers, as well as sugars naturally found in honey, syrups, fruit juices, and fruit juice concentrates, fall under the category of free sugars.

Fat intake should account for less than 30% of total energy. There are many types of fats, such as unsaturated fats, saturated fats, mammalian trans fats, industrially produced trans fats. It is recommended to reduce the intake of saturated fats to less than 10% of total energy intake and trans fats to less than 1% of total energy intake.

In particular, industrially produced trans fats are not part of a healthy diet and should be avoided.

Healthy Diet How to eat three meals a day to meet the daily needs of the human body

Unsaturated fats (from fish, avocados, nuts, sunflower oil, soybeans, canola and olive oil, etc.) are superior to saturated fats (from fatty meats, butter, palm and coconut oils, cream, cheese, ghee and lard, etc.) and all kinds of trans fats, including industrially produced trans fats (from baked and fried foods, pre-packaged snacks and food products such as frozen pizzas, pies, cookies, biscuits, crackers, crackers, edible oils and spreads, etc.) and mammalian trans fats (found in mammalian meat and dairy products, such as cattle, sheep, goats, camels, etc.).

The daily amount of salt is less than 5 grams (equivalent to about one teaspoon). Table salt should be iodized.

1.The three meals should be regular and quantitative, and the timing can make the body show subjective appetite and secrete digestive juices in advance as long as it is meal time, which is extremely beneficial to ensure that food is fully digested, absorbed, utilized and maintained human health. Quantitative nutrients can be provided according to the physiological needs of the eater, so that the nutrition is neither excess nor deficient to ensure that the eater can live and work healthily.

2.The heat energy of the three meals should be reasonably distributed; Breakfast accounts for 25-30%, and people's digestion ability is stronger in the morning, so the food provided should contain more protein and fat in order to meet the needs of morning work. Lunch accounts for 40%, and the supply of carbohydrates, protein and fat should be increased, so as to compensate for the consumption of calories before the meal and reserve the need for work after the meal.

Dinner accounts for 30-35%, mainly foods containing more carbohydrates, and the supply of protein and fat should be reduced to prevent indigestion. This ratio corresponds to the consumption of our body in one day. During the day, we are the most intense in our work and study day, and it is also the period of time when we consume the most physical and mental energy, so breakfast and lunch should ensure that we consume enough calories, and after dinner, we should rest and entertain the mainstay, and the physical consumption is not large, and it is usually not appropriate to eat too much.

3.The preparation and proper cooking of staple and non-staple foods are also very important. Staple food is the main ** of calories and three major nutrients, and non-staple food is the main ** of vitamins and inorganic salts.

Only with the right blend can adequate nutrition be guaranteed. Proper cooking and processing can reduce the loss of nutrients and make the food meet the requirements of good color, aroma, taste and diversification, so as to increase appetite.

You can eat different foods every day, each food has its own nutritional value, in addition to the staple food, you can eat a variety of fresh vegetables and fruits every day to ensure the provision of nutrition.

Some people believe that when it comes to food, China is definitely no less than France, and many of the cuisines Americans enjoy now come from China. But compared to Chinese, Italian and Mexican cuisine, French cuisine is unique in that the French cuisine eaten in the United States and around the world is prepared using traditional cooking techniques.

In fact, the healthiest and most energetic people on the planet must have natural fats such as animal fats in their diets. But people have abandoned this food, which is rich in good fats, and replaced it with refined carbohydrates and distorted fats. As a result, the same health problems that are common in the United States have spread around the world:

Excess body weight, heart disease, mood disorders, other chronic diseases, neonatal organ and facial defects, and other diseases that cause physical deterioration.

The five-year-old masterpiece quickly attracted attention at the time, including the head coach of the Lakers.

After reading "Deep Nutrition", Dr. Shanahan was immediately hired as the head of the nutrition program for the Lakers' PRO (Directed Evolution of Physical Recovery) to develop a comprehensive nutrition and diet plan for the Lakers players.

After following Dr. Shanahan's diet plan, the players' condition improved significantly, and blood samples showed a significant improvement in their health.

Deep Nutrition is a completely different philosophy that has worked very well for me and I have benefited a lot from it.

When we look back at the French table, it's no coincidence that full-fat cheeses, offal, fresh seafood and vegetables – the four pillars of nutrition – are recurring in French cuisine.

Too often, we abandon our roots when it comes to eating.

That's why we've had to resort to conflicting nutrition books, and why many of us are born with good genes but don't take care of them. Just like the sweet grapes on the slopes of France waiting to be dried, so are our genes; But by enjoying a meal made in the traditional way of cooking, they can be restored.

The old rule is to eat a good breakfast, a full lunch, and a small dinner.

Eating a good breakfast means eating foods with high nutrients for breakfast. After a night's sleep, the nutrients supplemented by the previous day are basically consumed, and the nutrients should be replenished in time in the morning to meet the needs of the day's activities. If a person wakes up in the morning and skips breakfast, or if breakfast is perfunctory, slow, and the brain is not active enough, it may also trigger heart disease.

Therefore, eating a good breakfast can be refreshing, good for heart health, and can also improve memory. Developing the habit of eating a good breakfast is not only good for health, but also good for work and study. Clause.

2. Don't overeat at lunch. Nowadays, our health awareness is constantly improving, and more and more people realize that the correct eating habit should be to eat well in the morning, eat enough at noon, and eat less at dinner. It is right to be full at noon, but it is worth noting that you should not overeat, and if you eat too much at lunch, it will have an impact on your body and work.

This is because, if you eat too much, most of the blood and oxygen in the brain will be transferred to the digestive tract, which will cause people to feel tired, especially if you eat too much fat, and it will take a long time for fat to be converted. Clause.

3. Dinner should be light and small. Eating too much at dinner, eating too much meat, and eating too late are all harmful to your health. If you are too full at dinner, the concentration of sugar, amino acids and fatty acids in the blood will increase, and the amount of activity at night is small and the energy consumption is low, which will make fat accumulation easy to make people fat.

In addition, if the dinner is too full, it will inevitably increase the burden on the stomach and intestines, making people prone to insomnia and dreams, which will affect the quality of sleep.

It is more convenient to eat whatever you want to eat in the fast times, and it is more casual to eat. Many people don't pay so much attention to eating, and they eat whatever they want. The main reason why many people suffer from chronic diseases such as diabetes, high blood pressure and so on is that they eat too much fatty food in ordinary days and lives because of wrong eating habits, and too little intake of foods such as beans, milk, and vegetables, resulting in unbalanced nutrition.

Three meals a day to ensure a balanced intake of nutrition, so as to provide our body with the most basic physiological needs, not to say that the food is good, but at least to eat healthy and nutritious. <>

First, the food is diverse, mainly cereals

Food diversity can make our nutrition more balanced, which is the most basic. Food diversification should be an average of more than 12 kinds of food per day, an average of about 25 kinds of food per week, these foods include vegetables, fruits, grains, poultry, eggs, milk, soybeans, looking at the past I feel that 12 kinds of foods are very much. In fact, three meals are equivalent to eating 4 kinds of food, so that you can consume more than 12 foods on average every day.

Second, the daily food collocation, there are coarse and fine, colorful, meat and vegetarian

This avoids singularity very well. There are coarse and fine grains, that is, there are coarse grains and fine grains, and when cooking, coarse grains and fine grains can be eaten together, so as to better ensure the intake of nutrients. Eating more coarse grains can also supplement vitamin B, because the current cereals are over-processed, so it leads to a large loss of B vitamins and some dietary fiber, which is more likely to cause some chronic diseases, so eat more coarse grains, which is more conducive to health.

3. Eat well in the morning, eat enough at noon, and eat less at night

Eat well in the morning because breakfast is the first thing we eat when we wake up, and eating well can replenish the nutrients and energy we need. After all, a lot of energy has been consumed in the morning, and we have to continue to work in the afternoon, so we must be full at this time, and when it comes to dinner, because our activity is constantly decreasing, we can eat a little less at this time.

Three meals a day should be low in oil and salt while ensuring the energy required by the body such as protein, vitamins and dietary fiber.

Breakfast is a particularly critical part of the day, after a whole night of rest, the stomach has already been empty, at this time the absorption of the stomach and intestines is the most rapid, and as the beginning of the day, the full supply of energy can also lay a good foundation for the subsequent life and work, so the nutrition of breakfast should be the first of the three meals, it is recommended that the nutrition is comprehensive, high protein and high calcium foods can be included in the preferred, such as milk, eggs, etc., and can also be paired with some of their favorite fruits and vegetables.

For people in the fat loss period or diabetics, rice can be replaced by coarse grains, which can not only achieve satiety, but also reduce the corresponding sugar intake, in addition, in terms of meat quality, people without dietary contraindications can consume more beef, chicken, fish, and shrimp.

Dinner as the end of the day, the amount of food should be reduced, dinner should not be too full, otherwise it will increase the burden on the stomach, for people who do not have any intention of reducing fat, you can refer to lunch for meat and vegetarian matching, you can also drink some sleep milk after meals, or yogurt to promote digestion, if there are people who have the habit of eating supper at night, you can add meals appropriately, but the meals are mainly fruits or vegetables.

In general, if you want to be more nutritious with three meals a day, you must pay attention to the balanced nutrition of various foods, and for a week's dietary arrangement, you can also try to adjust according to the intake of nutrients. People with underlying diseases must follow the doctor's advice in the case of balanced nutrition, choose their own suitable foods for nutritional matching, and choose nutrition under the condition of ensuring health.

In the morning, you can drink millet porridge, eat eggs, eat steamed buns, and after meals, you can supplement some fruits. Eat some staple foods at noon, then with meat and vegetables, and some whole grains in the evening, so that they are especially nutritious.

I think the combination of meat and vegetables is more nutritious throughout the day. You can drink some stomach porridge for breakfast, eat an egg to supplement protein, have vegetables and meat for lunch, or seafood, and eat light dinner to don't add burden to the stomach.

1.Breakfast, lunch and dinner are in a 3:4:3 ratio.

2. The ratio of fish, meat and eggs is 2:2:1

3. The ratio of meat dishes and vegetarian dishes is 1:4.

4. The thickness of the staple food is matched with a ratio of 1:3.

5.The ratio of fresh vegetables and fruits is 2:1, and in autumn, you can eat tubers and fruit vegetables, such as white radishes, onions, etc., and mushroom vegetables.

Priority should be given to seasonal and local vegetables, with more than half of them being dark vegetables such as peppers, spinach, carrots or tomatoes. Also, eat at least 3 to 4 different kinds of low-sugar fruits every day.