Many people believe that eating three meals on time is enough to meet their nutritional needs, but in reality, you've only completed 60%. According to a report on May 6 from the U.S. website "WebMD," Dr. Elaine Magee, author of the best-selling nutrition book "Food Synergy," points out that people can get that extra 40% of nutrition by making small adjustments to their meals in just 5 minutes.
Breakfast: Add some "toppings" to your congee. Milk, brown sugar, almonds, strawberries, and yogurt can all be added to congee. Congee is naturally rich in B vitamins, which help the body convert protein and sugar into energy. Adding milk can create a protein complement; adding strawberries or other fruits helps the body absorb more calcium; and almonds, rich in vitamin E, can be an important source of healthy fats for breakfast.
Lunch: No matter what your main staple is, try to include these four foods in your dishes—chicken, spinach, tomatoes, and garlic. Eating spinach with your staple food makes it easy for the body to intake rich amounts of vitamins A and K. The B vitamins in tomatoes, chicken, and spinach work like a three-horse carriage, helping to make red blood cells and prevent heart disease. Garlic, on the other hand, helps prevent infectious diseases.
Dinner: Many people only focus on eating less for dinner, but what should be reduced is the quantity, not the variety. You can mix 4-5 kinds of vegetables into a salad, and then stew a dish with legumes, potatoes, mushrooms, and meat. Also, add some legumes to your staple food. For example, eating whole wheat noodles with legumes is a traditional Italian combination, which allows you to intake more plant fiber, protein, iron, and calcium than eating noodles alone.