What is the best way to eat three meals a day? Please arrange for me a Wednesday meal schedule. Roll

Breakfast, rice porridge, steamed buns, light side dishes, breakfast that you can have in your area. Milk bread is not recommended Milk is not safe to drink, and bread is not nutritious.

Lunch is bought according to what is available locally, and it is important to eat well and well.

Eat less at dinner, but eat more.

Your question is too painful.

If you want to eat better, that's right, but I don't know what you can buy there, and what you like to eat.

Meals still have to be based on personal tastes, and what others say is a reference.

Eat high-protein eggs or milk in the morning and absorb it well in the morning, and high-protein things help you grow taller.

Eat some meat, rice, and greens for lunch because there is still a long time until dinner.

Eat some light porridge dishes for dinner and drink some hot milk in the evening when you are hungry.

The proportion of normal three nutritious meals a day: 30%, 40%, 30%.

Breakfast: energy food, milk, soy milk, eggs (eggs and soy milk should not be eaten together), fruits, fresh side dishes, if you have a good appetite, you can also eat some red meat.

Chinese food: energy food, 1-2 kinds of meat dishes, 2-3 kinds of vegetables, including mushrooms, soy products, fruits.

Dinner: Mainly light, eat 7-8 minutes full, you can drink some pasteurized milk or yogurt before going to bed, and good milk powder is also OK.

Clause. 1. Have a good breakfast.

Some people don't eat the morning skin meal, this is not right, breakfast should not only be eaten, but also eat nutritious, you can eat some staple foods, eggs, milk, soy milk, etc., increase the intake of carbohydrates and protein bonds or poor, and have energy all morning.

Clause. 2. Eat a full lunch.

In the three meals a day, the lunch group should eat more, and eat more variety, not only to eat staple food, but also to eat vegetables, meat, the proportion of food should account for 40% of the three meals, to ensure that there is enough nutrition to meet the body's consumption.

Clause. 3. Eat less for dinner.

Don't eat too much at dinner, because dinner is very close to bedtime, eat less, and eat something that is easy to digest, don't eat too greasy, so as not to increase the burden on the stomach.

Clause. Fourth, supplement fruits.

In addition to three meals a day, in the afternoon, between meals, you can also add some fruits, which can increase the intake of vitamins, which is not only conducive to gastrointestinal digestion, but also beauty**.

At the end of April, the > was released, with some modifications on the basis of the original version, emphasizing the practical ability of dietary patterns, dietary hygiene, regular meals, drinking water and food selection, and cooking. Below, let's take a look at the content in the guide, can you do it in your daily practice?

Principle 1: Eat a variety of foods and mix them appropriately.

Adhere to a balanced grain-based diet.

The daily diet should include cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs, milk and legumes.

On average, more than 12 kinds of foods are consumed every day and more than 25 kinds per week.

Consume 200-300g of cereals per day, including 50-150g of whole grains and legumes, and 50-100g of potatoes

Guideline 2: Eat well, have a healthy weight.

Stick to your daily physical activity of 6,000 steps a day.

Reduce sedentary times and get up and move every hour.

Principle 3: Eat more fruits and vegetables, milk, whole grains and soybeans.

The daily intake of vegetables should not be less than 300g, and half of the vegetables should be dark vegetables.

The daily fruit intake is not less than 200-350g, but fruit juice cannot replace fresh fruit.

Consume more than 300ml of liquid milk or milk products per day.

Eat whole grains, soy products, and nuts in moderation.

Criterion 4 Eat fish, poultry, eggs and lean meat in moderation.

The total daily intake averages 120-200g

Eat less highly processed meat products.

Preferred order: fish, fresh meat, smoked and cured meat.

Criterion 5: Less salt and less oil, sugar control and limited alcohol.

Light diet, adults consume no more than 5g of salt per day; Sugar does not exceed 50g, and adults drink no more than 15g of alcohol in a day

Criterion 6 Eat regularly and drink plenty of water.

Three meals a day, regular and quantitative.

Don't overeat, don't be picky eaters, and don't overeat.

Adults with low physical activity should drink 1500-1700ml of water a day, and plain water or tea is recommended.