How much does it cost to eat a family of three dishes and a soup to be nutritious and healthy? Many people's first reaction to this problem is that it will cost at least tens of yuan!
Many people feel that the threshold of healthy nutrition is very high, and they always label nutritious meals as expensive. The nutritionists of the Nutrition Department of Ningbo Huamei Hospital (Ningbo Second Hospital) of the University of Chinese Academy of Sciences filmed a small video to teach everyone how to make a nutritious meal of 19.9 yuan and three dishes and one soup.
"Being meticulous and challenging the price limit is certainly not the ultimate goal of our science popularization." Xu Binbin, director of the Nutrition Department of Huamei Hospital of the National University of Science and Technology, said that they just want to tell the public in this way that a reasonable diet can be both nutritious and affordable.
Nutritional health does not equal big fish and big meat
During the filming of this video, the nutritionists of Huamei Hospital of the National University of Science and Technology made a special trip to the streets of Ningbo, where citizens of all ages were picked up. When asked if 19.9 yuan can make a meal of three dishes and one soup, the vast majority of citizens shake their heads and wave their hands, shouting that it is impossible!
"A hundred pieces!" At least eight or ninety! "The little young man usually orders a takeaway for twenty or thirty yuan, and it is not cheap for them to make a three-dish and one soup."
"19.9 yuan? Is it vegan? "Even after a long battle, the housewife who revolves around the stove and the vegetable market feel incredible. Even in the interview, I met a tourist group from Sichuan, and the Sichuan aunt teased particularly humorously: "19.9 yuan, three dishes and one soup, we will go to your house to eat it!" ”
In the eyes of others to be an impossible task, the nutritionist of huamei Hospital of the National University of Science and Technology gave the perfect answer - the dinner prepared for a family of three was meaty and vegetarian, very rich.
Three dishes and one soup recipe
Onion carrot roasted wing root, broccoli eggplant sauce shrimp, minced meat tofu soup, winter melon shrimp skin soup
Staple food: purple potatoes, rice
Video screenshots
"Although many people will talk about nutritious and healthy eating, what is nutritional health in the end is often a misunderstanding." Director Xu Binbin, the designer of this menu, believes that some people feel that a few "hard dishes" and even some big fish and meat are nutritious, and another part of people think that a light diet and vegetarian dishes are the main ones, which is healthy.
In fact, according to the core recommendation of the "Dietary Guidelines for Chinese Residents", a reasonable balanced diet is the healthiest, and the food choices are diversified, mainly grains. For example, the menu above selects as many as 13 kinds of food including cereals and potatoes, vegetables, poultry, soybeans, etc., and chooses the freshest ingredients that are the most common in the local season as much as possible.
A meal of 19.9 yuan is also guaranteed
Nutrition for a family of three
In this meal made by the nutritionist, there are only three roasted wing roots in total, seven or eight fried shrimp, and a piece of whole meat cannot be seen in the minced meat tofu soup...
Such a meal, is the nutrition really enough?
The answer is enough! But the dietitians measured it based on a family of three, light manual labor parents and a 5-year-old child. Based on the proportion of energy in dinner for 30% of the whole day, a dinner provides a total energy of 1600kcal, protein 60g, carbohydrates 240g, and fat 45g. Taking protein as an example, 100g of chicken wing root, 25g of shrimp, 25g of lean meat, 200g of lactone tofu and other foods contain a small amount of protein, the total amount of protein in this meal is 64g, slightly exceeding the original design value.
As the main creator of the popular science video, Nutrition nurse Xing Zhenshi participated in the whole process of catering, procurement and cooking. "According to their past habits of food pairing, I thought it should be very standard, but I didn't expect that protein and total energy were still super!" Xing Zhen sighed. In the original meal pairing, 19.9 yuan included four dishes and one soup, but because the protein was found to be excessive in the final calculation, it had to endure the pain of cutting love and readjusting.
"More often, you should take a closer look at your daily diet, whether you are eating too well and eating too much!" Director Xu Binbin suggested that healthy people can check the "Dietary Guidelines for Chinese Residents" to see if they are eating correctly, and if there are nutritional problems, they can also go to the nutrition clinic for consultation, and the professional dietitian can tailor your nutritional recipes.
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Eating three meals a day is healthy
Three dishes and one soup, two staple foods, what kind of food pairing ideas do nutritionists have, and what inspiration and reference can they give to our daily diet?
Xu Binbin introduced that dietary principles: fully refer to the core recommendations of the "Dietary Guidelines for Chinese Residents" to ensure the diversification of balanced diets; daily diets should include cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs and milk, soybeans and nuts and other foods; an average daily intake of more than 12 kinds of food, more than 25 kinds of weekly.
Vegetable selection: mainly dark vegetables, such as onions, tomatoes, carrots, broccoli and so on. The micronutrients of dark vegetables are higher than those of light vegetables, especially rich in β-carotene, which is the main source of dietary vitamin A for Chinese residents, and its plant compounds have important roles in antioxidant, immune regulation, tumor suppression, and anti-infection. In addition, the aromatic substances in dark vegetables give them rich colors, flavors and aromas, which are helpful in promoting children's appetite.
Animal food selection: Animal food, the so-called fish, poultry, eggs, milk, lean meat, etc., is an important source of human nutrition needs. Such foods are generally high in fat, so meat dishes choose shrimp, chicken wing root and tofu as the main sources of high-quality protein. The combination of meat and vegetarian dishes not only increases the flavor, ensures the intake of vegetables, but also is more conducive to the digestion and absorption of children.
Cooking method: Avoid cooking methods such as frying, reduce the amount of oil used (25 grams), and control the salt (
Source: Ningbo Evening News reporter Sun Meixing correspondent Zheng Ke