Seek the best diet menu 3 or 2 meals .

1. Breakfast should be nutritious, meat and vegetarian food, and easy to digest. This includes cereals, meat, eggs, milk, fruits or vegetables. Although fried oil cakes and fried dough sticks are good, they should be eaten less, and eating more is not good for the body.

2. You can choose any choice of rice and noodles for lunch, and try to avoid eating pasta. Non-staple foods to meet the body's needs for vitamins and more. The choice of non-staple foods such as meat, eggs, milk, soy products, seafood, vegetables, etc., according to the principle of scientific catering, choose several to eat together.

For beverages, it is better to choose alkaline beverages that are also rich in antioxidants.

It can remove waste products from the body.

3. All kinds of dinners should include cereals, a small amount of animal food, soybeans and products, vegetables and fruits, etc., as well as rich in dietary fiber.

foods such as brown rice.

and whole-grain foods. This type of food can both increase satiety and boost the stomach.

Wriggle. It is necessary to pay special attention not to eat foods with high calcium content such as shrimp skin, small fish bones, etc., at dinner, so as not to cause urethral stones.

Eat right

1. Eat skim and low-fat dairy products. For example, instead of 40% or 50% cheese, choose 30% cheese or milk with a fat content. Cottage cheese is only skimmed; Yogurt is preferred, nutritious, nonfat and sugar-free.

2. Don't eat white bread. White bread is easily digested to produce glucose.

It can quickly enter the bloodstream, put a greater burden on the pancreas, and the feeling of satiety is relatively short. It's best to switch to high-fiber rye bread, which is filling and rich in B vitamins.

It can protect the muscles and peripheral nervous system, clean up intestinal garbage, and thus prevent breast cancer.

Bowel cancer and liver disease. Plain oatmeal and buckwheat porridge are also good choices.

3. Fruit juice is not beneficial. Fruit juices are high in sugar and calories. A glass of orange juice contains about 100 kcal and only grams of fiber; One orange contains 70 kilocalories and about 4 grams of fiber, making it more satiety.

Fruits and vegetables are low in calories and rich in vitamins and antioxidants, which help prevent cancer and cardiovascular diseases.

Juicing damages many nutrients and is more susceptible to oxidation. Therefore, it is best to eat fruits, and juices should be squeezed and drunk.

4. Natural foods are the healthiest. It is best not to eat processed meat products such as sausages and hams at all. Unprocessed meat is healthier and nitrate-free.

There are also low levels of preservatives, starch, and fat.

5. Eat more mushrooms. Mushrooms are a veritable low-calorie food that, although difficult to digest, can maintain a feeling of fullness for a longer period of time. Mushrooms can be fried or stewed with a small amount of vegetable oil, but do not add fat-rich sauces.

The above content refers to the People's Daily Online - Ten Suggestions for Reasonable Diet.

People's Daily Online - How to mix three meals a day to be healthy You should master the skills of eating and drinking.

1 It is best to have 3 components: starchy staple foods, vegetables and fruits, and protein-rich foods. It's not difficult to eat breakfast outside, for example, egg and fennel stuffed buns, all three are ready.

Plus a bowl of soy milk or tofu brain, or a bowl of purple rice porridge and millet porridge, it is a good nutritious breakfast. It is best not to eat fried food for breakfast.

If you don't even have time to eat on the road, then keep some multigrain powder in the office (sold in the supermarket) and mix it with brown sugar to make a paste, and it is very comfortable to drink in a hot glass. Prepare some nuts, yogurt and fruits, and you'll have all the nutrients for the morning.

2 There are many choices, but pay attention to the combination of meat and vegetables (the ratio of meat and vegetables is between 1:2 or 1:3). Even if it is a heavy food like spicy fragrant pot, ordering more vegetarian dishes and bean chong products can make it nutritionally balanced.

As the saying goes, "more people are better to eat", this is absolutely true, because when there are many people, you can order a table of various dishes, and the nutrition is more balanced. If there are only two people eating, it is best to have a cold dish with meat, a hot dish with meat and vegetables, and a hot dish with a vegan diet. If the chef is cooking greasy, you can also soak the dish in boiling water before eating, which can not only reduce the intake of fat, but also reduce the intake of salt.

3 If you want to eat a Western-style fast food once in a while, you can also choose a relatively healthier food, such as replacing Coke with black tea, and French fries with corn kernels or salad. For convenience, many people also stock up on frozen food at home. Of course, it's okay to eat this occasionally, but from a nutritional point of view, frozen food is still a bit too monotonous.

The easiest way to get nutritious is to boil some vegetables. If you eat instant noodles, remember to only put 1 3 1 2 in the package, otherwise the salt is too heavy.

In short, for those white-collar workers who are unable to cook well due to busy work, tight time and other reasons, there is no contradiction between eating conveniently and eating nutritious. There are many ways to eat well, as long as you put a little effort into it, you can achieve a combination of meat and vegetables, thick and thin, and balanced nutrition.

1.Eat cereal in the morning Eat it with it, boil it, and serve it with soy milk. Plus an apple.

2.Have a full meal at noon. Eat more vegetables, people should eat at least three kinds of vegetables a day, and eat meat appropriately.

Don't believe what some people say about eating less, then you will be hungry, and then you will definitely be unable to help but eat snacks, that is not a complete wasted effort! After eating, exercise for half an hour, just walk, walk faster, suck your stomach as you walk, but keep breathing normally, and feel slightly sweaty after you finish walking.

3.Eat less for dinner. It is best to eat some whole grains, according to experts, whole grains can help the peristalsis of the stomach and promote digestion, like sweet potatoes and corn.

Eat early Finish dinner at one o'clock and go watch the sunset (hey, exercise sports). Don't choose not to eat dinner for the sake of speed, just use fruit instead, in that case, do you feel very hungry the next day, and then your appetite will swell, that's bad!

4.The most important thing is the mentality. Don't worry, it's not a day or two to see results, or even a week to see obvious results.

But it is guaranteed that there will be a noticeable effect in one month. Don't deliberately avoid snacking, being too yourself will lead to overeating. Choose low-calorie and low-fat foods, eat less, and try to keep yourself busy, don't pay too much attention to this painful **.

5.Throw the scale aside and ignore it. When you lose weight, you will naturally feel it, such as loose clothes, for example, someone will exclaim, "Ah, you have lost weight."

With achievements, don't forget about the pain, don't start eating and drinking again, comfort yourself is a "reward". Persistence, persistence!!

6.My friend ate a one called Classic Body Loss Capsule, it worked very well, and he lost more than I lost in January, you can also try it.

It is a long war, to overcome yourself, to have the courage to persevere!

If you are willing to exercise, with skipping rope, you will have unexpected gains.

All of the above is the best way I have summarized.

It doesn't hurt the body, and the effect is very good!

Work hard, the devil's body was born under a good ** method!!

It is often said that "it is better to eat in the morning, eat enough in the afternoon, and eat less in the evening", and this health experience makes sense. Breakfast should not only be about quantity, but also about quality. The staple food generally eats starchy foods, such as steamed buns, bean buns, cornmeal nests, etc., and appropriately increases some protein-rich foods, such as milk, soy milk, eggs, etc., so that the blood sugar in the body quickly rises to normal or exceeds the normal standard, so that people can be energetic and energetic to work and study.

Lunch should be eaten more often and of high quality. Staple foods such as rice, steamed buns, cornmeal cakes, bean buns, etc., and non-staple foods should be rich in protein and fat, such as fish, meat, eggs, soy products, etc., as well as fresh vegetables, so that the blood sugar in the body can continue to be maintained at a high level to ensure work and study in the afternoon. Eat a small, light, easy-to-digest dinner, at least two hours before bedtime.

If you eat too much dinner and eat a lot of foods that contain protein and fat, it is not easy to digest and can also affect sleep. In addition, people who are inactive at night and eat too much are prone to overnutrition, which will also lead to obesity, and may also cause fat to be deposited on the arterial blood vessel wall, resulting in cardiovascular disease, so three meals a day should be reasonably arranged.

Yo hey, I think the best and most nutritious thing is that you go and cook it for him, and he will eat and do whatever he likes. He must be white and chubby, hahahaha.

Monday staple food: two rice (rice, millet). Stir-fry: mapo tofu (minced meat, tofu, fungus, green garlic), fried tomatoes with eggs (tomatoes, eggs), side dishes: mixed peppers (

peppers, cucumbers, coriander). Soup: sea rice cabbage soup (Chinese cabbage, sea rice).

Tuesday staple food: Hanamaki (white noodles, sesame sauce). Stir-fry: braised beef (beef, carrots, potatoes), fragrant dried celery. Side dishes: peanuts and celery leaves. Soup: Tomato soup with shrimp skin.

Wednesday staple food: fried noodles (yellow sauce, diced fatty and lean pork, cucumber, heartfelt radish, boiled soybeans, mung bean sprouts, minced celery). Side dish: Deep-fried chicken liver. Soup: Noodle soup.

Thursday staple: red bean rice. Stir-fry: Chicken (chicken, potatoes, carrots, smoked tofu), minced garlic cabbage. Side dish: Stir-fried pickled radish. Soup: Egg soup with seaweed and green onions.

Friday staple: pancakes. Copying vegetables: Copying vegetables (pork, mung bean sprouts, spinach, leeks, water powder), fried vegetarian meatballs (carrots, potatoes, tofu, coriander). Side dish: Kimchi. Soup.

Yellow cornmeal porridge.

Saturday staple food: dumplings (white noodles, pork, Chinese cabbage, leeks). Side dishes: pork skin jelly (meat skin, green beans, carrots), salted duck, pine nuts and shiitake mushrooms, mustard cauliflower.

Sunday staple food: fat cake (yellow corn flour, white flour, soybean flour, jujubes, sugar). Stir-fry: braised fish, stir-fried chrysanthemum, stir-fried beef with shallots, mushroom-roasted gluten. Side dishes: shredded kelp with garlic, mix three kinds (peanuts, celery, carrots). Soup: Hot and sour soup (tofu, animal blood, eggs).

Flies + mosquitoes + cockroaches.

If you can eat it is really nutritious, you must be able to eat enough...

It has been scientifically proven that they all carry a lot of protein in their bodies.