What to eat for breakfast, lunch and dinner? Principles of side dishes

The dietary principles of scientifically matching three meals a day

Eat three meals a day. People eat not just to fill their stomachs or satisfy their cravings, but mainly to ensure the normal development and development of the body. healthy. Experiments have shown that the digestion and absorption rate of protein in food is 85% for three meals a day; if it is changed to two meals a day, and each meal eats half of the whole day's food, the protein digestion and absorption rate is only 75%. Therefore, according to the living habits of our people, generally speaking, three meals a day is quite reasonable. At the same time, we should also pay attention to the appropriate time between two meals. If the interval is too long, it will cause a high degree of hunger and affect people's labor and work efficiency. If the interval is too short, the stomach will not empty out of the previous meal, so they will continue to eat. The next meal will prevent the digestive organs from getting proper rest, and the digestive function will gradually decrease, affecting appetite and digestion. Generally, the time that mixed food stays in the stomach is about 4 to 5 hours. The interval between two meals is 4 to 5 hours, and if it is 5 to 6 hours, it is basically satisfactory.

◎Biological clock and three meals a day: Modern research has proven that digestive enzymes in the human body are particularly active during the three periods of morning, noon and evening, which shows that when people eat is controlled by the biological clock of.

◎The brain and three meals a day: The human brain accounts for a large proportion of the body's energy consumption every day, and the brain's energy supply can only be glucose, which requires approximately 110 to 145 grams per day. The liver can only provide up to about 50 grams of glucose from each meal. With three meals a day, the liver can provide enough glucose to the human brain.

◎Digestive organs and three meals a day: It takes about 30 to 60 seconds for solid food to travel from the esophagus to the stomach, and stays in the stomach for 4 hours before reaching the small intestine. Therefore, the interval between three meals a day is 4 to 5 hours, which is reasonable from a digestion point of view.

The choice of foods for three meals a day: What foods to choose for three meals a day, how to prepare them, and what methods to cook them are all very particular and vary from person to person. Generally speaking, the staple food and non-staple food of three meals a day should be matched in thickness, and animal food and plant food should have a certain proportion. It is best to eat beans, potatoes and fresh vegetables every day. The scientific distribution of three meals a day is determined according to each person's physiological condition and work needs. According to food intake, the ratio of breakfast, lunch and dinner is 3:4:3. If someone eats 500 grams of staple food every day, he should eat 150 grams in the morning and evening, and 200 grams at noon is more appropriate.

Scientific combination of breakfast: Nutrition experts believe that breakfast is the most important meal of the day. Eating a good breakfast every day can make people live longer. Eating a good breakfast means that you should eat some foods with high nutritional value, less but more refined. Because after a night of sleep, the nutrients eaten the night before have been basically used up. Only by replenishing nutrients in time in the morning can we meet the needs of work, labor and study in the morning. Breakfast is designed to be mainly foods that are easy to digest, absorb, and high in fiber. It is best to have the highest proportion of raw food, which will become the main source of energy for the day.

◎The importance of breakfast: After long-term observation, experts have found that if a person does not eat breakfast after getting up in the morning, the blood viscosity will increase and flow slowly, which will lead to heart disease over time. Therefore, a rich breakfast not only makes people energetic for the day's work, but is also beneficial to heart health. Teenagers who insist on eating breakfast are stronger and more disease-resistant than those who do not eat breakfast. They perform more prominently in school classes, concentrate during lectures, have better understanding, and generally have better academic performance. For working-class people, eating a good breakfast is also a guarantee for doing basic work well. This is because human brain cells can only obtain energy from nutrients such as glucose. After a night without eating and breakfast, the blood cannot Ensuring adequate glucose supply will make people tired and weak over time, and may even cause nausea, vomiting, dizziness, etc., making it impossible to work energetically.

◎Elements of an ideal breakfast: Generally speaking, an ideal breakfast requires mastering three elements: meal time, nutritional content, and a balanced mix of staple and non-staple foods. Generally speaking, it is most appropriate to be active for 30 minutes after getting up before eating breakfast, because people's appetite is strongest at this time.

Breakfast should not only pay attention to quantity, but also pay attention to quality. For adults, the amount of staple food for breakfast should be between 150 and 200 grams, and the calories should be about 700 kcal. Of course, the calories required for people with different labor intensities and different ages are also different. For example, primary school students need about 500 kcal, and middle school students need about 600 kcal. In terms of food intake and calories, it should account for 30% of the total daily food intake and total calories of people of different ages. The staple food should generally be starch-containing foods, such as steamed buns, bean buns, bread, etc., and some protein-rich foods should be added appropriately, such as milk, soy milk, eggs, etc., along with some side dishes.

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Health-oriented, smart choice and matching of three meals a day

2005-10-22 07:45:41

1. When choosing fast food, in order to control calorie intake, try not to order fast food with high calories; or pay attention to food selection when ordering. Take the Big Mac meal as an example. A Big Mac has 570 calories, fries are 220 calories, and Coke is 150 calories. In one meal, the calories are nearly 940 calories; if you add an apple pie (220 calories) or a cup of chocolate milk (380 calories), it exceeds the caloric standard. Therefore, it is best to order a la carte, choose a Big Mac, and drink low-calorie drinks or pair it with lettuce salad to supplement insufficient nutrients.

2. For convenience foods, including frozen convenience foods such as dumplings, fruits and vegetables, fish and meat, and soy products, attention should be paid to supplementing fiber and vitamins. In order to maintain the color, texture and taste of the food, convenience foods retain a large amount of nutrients, but during processing, some fiber and water-soluble vitamins will be lost. When eating, be sure to use fresh vegetables and fruits as a meal.

3. The quality of the three meals has different emphasis. Breakfast focuses on nutrition, lunch emphasizes comprehensiveness, and dinner requires lightness.

Nutritious breakfast: The foods that can be selected in the breakfast recipe include: cereal bread, milk, yogurt, soy milk, boiled eggs, lean ham or beef, chicken, freshly squeezed vegetables or fruit juice, ensuring protein and vitamins intake.

A sumptuous lunch: Lunch requires a complete variety of food, which can provide various nutrients, relieve work stress and adjust the mental state. You can spend more time to prepare a reasonable meal for yourself: Chinese fast food, assorted fried rice, shredded chicken fried noodles, steak, pork chops, hamburgers, green vegetable salad or fruit salad, plus a soup stock.

Light dinner: Dinner should be light. Pay attention to choose foods with less fat and easy to digest, and be careful not to overeat. If you eat too much nutrition at dinner, the fat that cannot be consumed will accumulate in the body, causing obesity and affecting your health. The best choices for dinner: noodles, rice porridge, fresh corn, beans, vegetarian stuffed buns, side dishes, and fruit platter. It's also good to drink a small glass of wine or red wine with your meals occasionally.

4. Pay attention to the balance of food, including thick and thin, dry and thin, meat and vegetarian, cold and hot. Food matching is closely related to nutritional balance. For each meal, a bowl of instant noodles can only provide fat and a little protein and carbohydrates, so it is best to add a portion of fruit, a portion of meat or soy products to supplement protein and vitamins. and fiber; for the day's dietary choices, such as hamburgers and fried chicken for lunch, you should eat light foods, especially vegetables, for dinner.

(The caloric values ??of the foods mentioned in this edition are for reference only)

After people’s living standards improve, they pay special attention to their children’s dietary nutrition. Some parents force their children to eat too much High-sugar, high-fat and high-protein foods, some children follow their own wishes and eat more of their favorite foods, and excessive calorie intake leads to overnutrition and the appearance of many fat people. And there are some children who are partial to food and drink and like to eat "snacks". Some even use snacks as food, resulting in malnutrition and thin body. The so-called "bean sprouts" shape appeared. How to provide proper nutrition for children? Regarding this issue, we interviewed Duanfang Xinyan, a nutritionist from Zhenjiang Jiangbin Hospital.

Nutritionist Sun told us that children need adequate nutrition during their growth and development stages. Generally, the nutrients and calories a child needs after the age of 0 are basically close to the adult level, with a daily caloric requirement of about 2,300,000. Protein, an essential nutrient to maintain the growth and development of children, is about 2,300 kcal. Common foods contain 7.8 grams of protein per 100 grams of rice, 9.9 grams of standard flour, and 4.7 grams of tofu. Among similar items, most of the lean meats are between 10 and 20 grams, and fish are generally 20 grams. The protein content in pure milk can be as high as 26.2 grams.

She said that children aged 7-10 years old, regardless of gender, need about 2,000 kcal of heat energy per day, and children aged 0-3 years old need about 2,000 kcal of heat energy per day. The protein requirements are 60 grams and 70 grams respectively. Gram, this kind of standard nutrition is more scientific and reasonable. It is basically necessary for growth and development. Too much or too little is harmful to children.

The total caloric ratio of children’s three meals a day is based on the living habits and scientific matching of the region. Generally, breakfast accounts for 25%, lunch accounts for 40%, and dinner accounts for 35%. It is not a conventional morning meal or drink. , Eat well at noon and eat less at night.

According to correct calculations, the protein intake of a one-year-old child in the morning, lunch and dinner is 15 grams, 24 grams and 21 grams respectively. For example, 1.5 taels of staple food products for breakfast, 200 ml of milk, and one egg. If you do not drink milk, you can add an egg; 2.5 taels of staple food products for lunch, 5 taels to 2 taels of meat dishes (including chicken, fish, meat, etc.) , 3-4 taels of vegetarian vegetables, plus 3 taels of fruits per day, and increase or decrease accordingly according to the age of the child, so that it is not good for the child.