Many people believe that eating three meals on time means they have met their nutritional needs, but in reality, you've only completed 60%. Dr. Elaine Magee, author of the best-selling American 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 "extras" 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; almonds are rich in vitamin E and can be an important source of healthy fats for breakfast.
Lunch:
Regardless of your staple food, 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 get 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 has the effect of preventing 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 to 5 vegetables into a salad, and then stew a dish with beans, potatoes, mushrooms, and meat, and also add some beans to your staple food. For example, eating whole wheat noodles with beans is a traditional Italian combination, which allows you to intake more plant fiber, protein, iron, and calcium than eating noodles alone.