How to design a more nutritious dinner, design a nutritious dinner recipe

Dinner – light and light.

Dinner has about the same amount of energy as breakfast and less than lunch. In urban life, people are more accustomed to having a brief lunch and a rich dinner. Therefore, it is the most difficult thing in the "Healthy Meal 3 3" to change the existing habit of dinner, although it is the one that brings us the most harm in our existing habit of three meals - the excess energy of dinner is the direct cause of obesity, hyperlipidemia and other diseases.

After dinner, our activity is much less than during the day, and our energy expenditure is much lower, so "light first" is the principle that we must follow in our dinner.

1 Food of choice for dinner.

Staple food in moderation. Foods rich in high-quality protein, such as fish and shrimp, lean meats, legumes, etc.

Eat more leafy greens.

Consume congee or soup in moderation.

2 Food that should not be used for dinner.

All kinds of fried foods, such as fried fish, fried chicken, fried meat, etc.

High-fat, high-cholesterol foods, such as animal offal, fatty meat, etc.

High-energy foods such as cream cakes, etc.

Bedtime meal – about 2 hours before bedtime.

After dinner, after a whole night of more than ten hours, we had no chance to eat on empty stomachs. This is clearly against the will of our bodies and unreasonable. The addition of "bedtime meal", a glass of milk, a bowl of porridge, a piece of bread, a simple little bit of food can give our body a good transition and buffer.

However, if you go to bed early, if your dinner habits are difficult to change, then it is advisable to skip this meal, so as not to give you the trouble of fueling in vain.

The staple food must be eaten.

Staples of the dinner table are essential, such as rice, pasta, and many more.

It is best to choose porridge that is easy to digest, which is best for the body.

Men should eat about two or three taels of staple food for dinner, and women should eat about one or two taels to meet the body's needs for calories and nutrients.

Eat more carbohydrates and foods that contain more fiber.

You should eat more carbohydrates or foods that contain more fiber.

Here's a varied and nutritious dinner recipe, dear. Main Course:- Pan-fried salmon (rich in protein, unsaturated fatty acids and vitamin D) - Brown rice (rich in fiber, magnesium and other trace elements) - Grilled okra (rich in plant-based protein, vitamins and minerals, as well as cholesterol-lowering enzymes) - Tomato salad (rich in vitamin C and carotenoids, and also contains multi-limb lead antioxidants) Soup:

Vegetable tofu soup (soup with carrots, greens, tofu and other ingredients, rich in protein, dietary fiber, vitamins and minerals)Dessert:- Fresh fruit platter (you can choose a variety of fruits to put together, such as strawberries, yellow peaches, bananas, etc., which are both delicious and rich in vitamins, potassium, etc.) This dinner recipe mainly focuses on providing high-quality protein, healthy fats, fiber, and a variety of trace elements. At the same time, antioxidant-rich foods such as salads and fruit platters can help reduce the amount of free radicals in the body and protect the body.

For dinner, you can make braised fish, cold cucumber, and scrambled eggs with shrimp, which are very nutritious and have a particularly good taste.

Dinner must have protein, staple food, and vegetables, so that it is particularly nutritious, such as fish, shrimp, and beef, so that it is particularly nutritious.

You can make fried zucchini with shrimp, sweet and sour pork ribs, or make your own three-fresh mushroom soup.

One, broccoli chicken broth.

Ingredients: 2 ounces green beans, 4 ounces chicken breast, 1 teaspoon olive oil, 1 4 yellow onion, 1 garlic, 1 4 red bell peppers, 1 4 yellow bell peppers, 2 white mushrooms, 1 2 cups vegetable broth, 1 2 cups water, 3 ounces diced tomatoes, salt and black pepper, 3 ounces broccoli.

How to make:1Pour water into the pot, cut the green beans into sections, add a little salt and cook for later use.

2.Heat the oil in a pan, put the chicken cubes in the pan, fry over medium-high heat, remove the meat from the pan and set aside.

3.In a saucepan, add chopped onions, garlic, colored bell peppers and mushrooms. Stir-fry for 5 minutes or stir well.

Add stock, water, chopped tomatoes, seasoning, salt and pepper and bring to a boil. Add the broccoli. Cover and simmer for about 10-15 minutes.

Then add the cooked beans and stir well to remove from the pan.

Food calories: 320 calories (1 serving).

Second, fried rice with tofu.

Ingredients: 1 2 cooked brown rice, 5 ounces of white tofu, 1 teaspoon olive oil, 3 egg whites, 1 green onion, 1 2 medium carrots, 1 garlic, 1 teaspoon soy sauce, 1 teaspoon rice vinegar, salt and black pepper.

How to make:1Pour water into a pot and add a pinch of salt, cook the brown rice in a pot and set aside.

2.Cut the tofu into cubes, fry the tofu in oil until golden brown, remove from the pan and drain the excess oil with a paper towel.

3.Scramble the egg whites in the same pan and beat them until they are set aside.

4.Add a small amount of oil to the pan. Add 1 cup of shallots, garlic and carrots and sauté for 2 minutes.

5.Add the cooked rice to the pan and stir-fry for 2 minutes. Add tofu, eggs, soy sauce, rice vinegar, and stir-fry for 30 seconds.

Food calories: 360 calories (1 serving).

Three, cod lentils.

Ingredients: 1 4 cups lentils, 5 ounces of cod fillet, 1 teaspoon olive oil, 1 4 medium yellow onion, 1 garlic, 1 2 red bell peppers, 1 2 medium carrots, 3 ounces diced tomatoes, 1 4 teaspoons dried thyme, salt and black pepper, 1 2 tablespoons parsley.

How to make:1In a large pot add 1 cup of water to a boil, add 1 4 cups of rinsed lentils. Cover tightly to reduce heat and cook for about 15-20 minutes. Drain and set aside.

2.Add oil to a frying pan and heat over high heat. Add the cod and fry until the snow fish is browned and set aside.

3.Add the onion, garlic, carrots, bell pepper and vegetables in the same skillet and heat over medium-high heat for a few minutes.

4.Then stir the tomatoes, add the thyme, salt, black pepper and cooked lentils and stir to combine. Finally, pour your cod into a frying pan and lightly stir-fry over low heat, garnished with parsley leaves.

Food calories: 300 calories (1 serving).

Eat a healthy diet with a good breakfast, a full lunch, and a small dinner. But if you don't have too little dinner, you'll be hungry. The best thing about breakfast is that it can be made of animal food, fats, proteins, and even added sugar to meet the needs of life activities and work in the evening.

Lunch is full, you can eat more monofilament, the calorie content can not be too high (heavy physical except, in addition to working for a long time), dinner should be less, refers to the heat (fats, carbohydrates, etc.) Therefore, the use of dinner is very important, you can generally choose porridge side dishes (burst salt), moderate amount of dry food (preferably coarse grains), even if you drink more porridge, you will not gain weight because of Dole's energy accumulation. There will also be a good feeling of satiety!

The following recipes are for healthy adults:

1. Carbohydrates (vegetables, fruits, sea bathing mushrooms, 200-500 grams) 2, fat (mainly meat, poultry, livestock, etc. 50-100 grams) 3, protein (fish (including marine fish), soybeans and soy products, eggs, milk and products 75-300 grams).

4. Appropriate amount of oil and salt (25 grams of oil, less than 6 grams of salt).

5. Specific recipes: 200 grams of rice, 100 grams of vegetarian vegetables (stir-fried side dishes), (soup dishes (seaweed egg flower, tofu cabbage, tomato eggs, three-silk soup, etc.), meat dishes (can be stir-fried, steamed, boiled, etc.), cold vegetables, etc.

6. Drink milk, yogurt, etc. before going to bed.

7. Generally, there is one staple food, one soup dish, two vegetables, one meat and one vegetable.

It is a vegetarian with meat, a balance of meat and vegetables, cold and hot dishes, a full amount of rice, and a certain amount of fruits and vegetables, so that the dinner will be more nutritious and hearty.

There are both meat, vegetables, and soup on the table, and these foods are very varied and complete, which can meet people's needs for food.

Fish head tofu soup.

Ingredients: 1 fish head (about 500 grams), 1 box of soft tofu, 8 shiitake mushrooms, 3 green onions, 3 slices of ginger, 1 teaspoon (5 grams) of salt

Method:1Wash the fish head, split it in the middle and dip it in a paper towel to dry the surface of the fish head. Cut the soft tofu into 1cm thick pieces. Soak the shiitake mushrooms in warm water for 5 minutes, then remove the stems and wash them.

2.Pour oil into a frying pan, and when it is 7 hot, add the fish head and fry on both sides over medium heat (about 3 minutes on each side). Place the fish head on one side of the pan, stir-fry the green onions and ginger slices with the oil in the pan, and pour in enough boiling water to cover the fish head.

3.Add the shiitake mushrooms, cover and simmer over high heat for 50 minutes. Add salt, add tofu and continue to cook for 3 minutes.

The environment we live in will undergo various changes all the time, with the continuous development of social economy and the continuous progress of science and technology, then our quality of life has been improved to a certain extent, and our level of education is getting higher and higher, and people are already ten needs and attention is getting higher and higher. So for each of us, even if three meals are essential, how to mix dinner with a balanced nutrition. First of all, for this situation, we must know that a variety of nutrients must be balanced.

In the diet, we should pay attention to the combination of meat and vegetables, and try to diversify the types of food that are out of the game, so that it is more conducive to the absorption of nutrients. And the protein rich in animal food is the main raw material for the human body to grow taller, so a certain amount of supply should be guaranteed every day, and it is also essential for fruits and vegetables, because these substances can provide our body with essential taste substances to a certain extent.

In addition, we also need some protein absorption, so for milk or some fruits, it is very important, you can also use some seafood products, if you have economic strength, then you should make the variety of food rich, then it is very helpful for us to absorb a variety of nutrients, but we should also pay attention to it, must not be wasted. <

And if you want to maintain a healthy eating habit, you should not only work your diet, but more importantly, work your life. And healthy diet, lifestyle habits not only include the choice of food, but more importantly, maintain a very regular eating habits, and never be partial to eating, so that we can play a protective role in our body, so the combination of nutrition and food selection are very important for us.

You should eat more things that are easy to digest and absorb, you can drink some porridge, you can also pair it with some fried vegetables or steamed meat, which is very good, and you should also do some simple exercises after eating, which is the best.

Be sure to pair it with a little fruit, and then be sure to eat more vegetables, try not to eat staple foods, and eat a little more vitamin-containing things.

At dinner, we can drink a little porridge with whole grains, and then we can eat a small amount of meat, so that it is more nutritionally balanced.

For example, porridge with small greens, baby cabbage, or eating a bun at night and drinking some milk can fully replenish calcium and vitamins.

Dinner should adhere to the principle of meat and vegetarian pairing, there should be meat and vegetarian, for this, I think this way of eating is relatively healthy.