Carbohydrates: Cereals, whole grains, wheat flour, beans, root vegetables high in carbohydrates

Fish, shrimp and shellfish living in water, eggs of various poultry, livestock and poultry meat, milk and dairy products, soybeans and soy products

Oil for cooking, fat of livestock, skin of poultry, fried tofu, nuts as snacks, avocado as fruit

1 rice (covering rice, multigrain rice, mixed bean rice, sweet potato rice...)

2. Root vegetables with high carbohydrate content (sweet potatoes, purple sweet potatoes, potatoes, yams, lotus roots)

3 Wheat flour products (steamed buns, steamed buns, bread), properly fermented steamed buns, fist size is enough

The amount of a staple food is about the size of 1 to 1.5 fists✊.

4. If you want to eat noodles, you can choose the simplest way:

Not counting five fingers, the thickness of the palm is one palm✋ (equivalent to half a palm)

Not counting five fingers, the thickness of the palm is about the size of one palm✋

If the fish, shrimp, and shellfish are kept with bones and shells, the amount can be doubled;

One serving of vegetables, about the size of two fists (cooked)

After sufficient intake of staple food and protein, filling the other spaces in the stomach with vegetables will be healthier than other foods.

300ml milk, one egg, one staple food

One staple food, one protein, one vegetable

(1~1.5 fists✊ Large and small staple food in the palm of one hand✋ Large and small protein, two fists✊ Large and small vegetables)

One staple food, one protein, one vegetable

(One fist ✊ Large and small staple foods, Palm of one hand ✋ Large and small proteins, Two fists ✊ Large and small vegetables)

10g of original nuts (a small handful in one hand without shells)

Sugar-free yogurt 100ml

Fist-sized fruits

Sugar-free soy milk 200ml

Fried dough sticks, fried cakes, scallion pancakes, fried rice, fried noodles, fried rice noodles, croissants, croissants (any greasy-looking staple food)

Fried pork chop, fried chicken, pork belly, braised pork, spareribs, twice-cooked pork, roasted beef brisket, chicken and duck skin, fried tofu

Greasy stir-fried vegetables and vegetable salads with lots of salad dressing

Milky white fish soup, oily chicken soup, pork ribs soup