All-day low-calorie nutrition standard weight loss recipes

Introduction: This diet diet is based on the standard of "Reference Intake of Dietary Nutrients for China Residents" formulated by China Nutrition Society. For adult women of normal weight, when engaged in light physical activities, each person needs about 2100 kilocalories per day, of which 12% of the energy comes from protein, about 65 grams, 20-30% comes from fat, and 55-65% comes from carbohydrates. The supply of breakfast energy and various nutrients accounts for about 30% of the total daily demand, lunch accounts for 40%, and dinner accounts for 30%.

For women who are overweight or want to lose weight, the daily energy intake is correspondingly reduced by 200-300kcal, so the total amount is about 1,700 - 1,800 kcal per day, of which 15% to 20% of the energy comes from protein, about 70 grams to 90 grams, 20-30% comes from fat, and 50-60% comes from carbohydrates. The following are the all-day meal allocation principles for low-energy recipes:

All-day meal allocation principles for low-energy recipes: 1. Diversified foods, mainly grains. Intake about 200 - 300 grams per day, including 100 grams of rice or flour, and about 100 grams of grains such as corn, pumpkin, oats, and millet. 2. Ensure milk. 1 bottle of 227ml low-fat or skimmed milk every day. Drink it in the morning or at noon, before meals. Remember: you cannot drink it after meals. 3. Add vegetables and fruits. Vegetables can be eaten raw as much as possible, without or with less salad dressing. Put little vinegar or no oil in cold salads. 4. Eat a serving of low-sugar fruits or vegetables, such as apples, bananas, cucumbers, tomatoes, corn, carrots, red and yellow peppers, etc., 1 to 2 hours before lunch and dinner, about 100 grams. Remember: Do not eat fruit after meals. 5. Animal food, mainly white meat, such as fish, shrimp, and poultry instead of red meat, 100 grams per day, and try not to eat red meat for dinner. Skin chickens and ducks and eat less internal organs. 6. Ensure that you have one serving of seaweed food (seaweed, seaweed) or one serving of fungus food (mushrooms, mushrooms, etc.) every day; or one serving of soy products, 50 grams per serving. 7. Make sure to eat a good breakfast, eat a full lunch, and eat less dinner. The energy ratio of three meals =3:4:8. Drink 6-8 cups of plain water. The beverage is mainly green tea. Drink less or no sugar-containing and carbonated drinks., do not drink fruit juices and milk-containing beverages. 9. Eat less or no desserts and snacks such as potato chips, melon seeds, biscuits, and cakes. 10. Cooking mainly consists of frying, steaming, boiling, and making soup. It does not use frying or frying. It does not use sugar to cook vegetables. It uses less than 25 grams of cooking oil every day. 11. Don't eat all food 4 hours before going to bed. Breakfast preparation principles: 1. Ensure that you eat a good breakfast, and the amount of food should be equivalent to one-third of the daily amount. 2. The energy allocation ratio of each breakfast comes from protein, 28% comes from fat, and 57% comes from carbohydrates. 3. Eat more grains, about 50-100 grams, such as cereals or bran bread, to provide enough energy. 4. Drink low-fat or non-fat fresh milk or dairy products every day.

5. The food is diverse. High-quality breakfast includes the following four major categories of food: grains, milk, meat and eggs, vegetables and fruits.

Lunch preparation principles: Lunch is the meal with the largest nutrient requirements and energy intake during the day. It serves as a connecting link between the preceding and the following. Compared with breakfast, the quantity is more; compared with dinner, the quality is better and the energy is higher to meet the needs of a day's work. 1. The staple food can be rice, flour, millet or other coarse grains, with a quantity of about 100 grams. 2. Choose more than two vegetables, and the amount should exceed 200 grams. 3. Choose about 100 grams of animal food, which can be selected from fish, shrimp, poultry, livestock meat or eggs. But avoid foods with high sugar, high fat and high energy, such as eating skinless poultry and not eating foods with high cholesterol and high fat such as shrimp seeds and crab roe. 4. When cooking dishes, use less frying and frying methods, use more frying, boiling and steaming methods, and add less seasonings, such as salt, sugar and spicy and stimulating seasonings, so that the taste is light. 5. Add about 100 grams of fruit before meals, or eat fruits around 4 p.m. instead of fruits with high sugar content. 6. For those with gastrointestinal discomfort, it is recommended to drink porridge first for lunch and then eat easy-to-digest vegetables.

7. People who lose weight or need to reduce their energy intake can drink soup first, then eat meals, chewing carefully and slowly.

Principles for dinner preparation: 1. For dinner, you can choose coarse grains as the main food, such as millet porridge or eight-treasure porridge. 2. Animal food can be fish, shrimp or skinless poultry meat, and the amount is less than 100 grams. 3. More than 2 types of vegetables should be guaranteed to be eaten raw. 4. Add about 100 grams of fruits or vegetables around 4 p.m. or 1-2 hours before meals, and avoid fruits with high sugar content. (Internship Editor: Yi Meihua)