1.早餐纯奶一袋、西红柿一个、粗粮面包50克、蒸南瓜50克。
2.午餐，荞麦米饭100克、瘦肉炒芹菜、冬瓜汤、清蒸鲤鱼、洋葱拌木耳。
3.晚餐杂粮馒头100克、西红柿炒鸡蛋、清调黄瓜、小米粥等。饮食以低脂、低糖、低盐饮食为主，避免暴饮暴食。忌辛辣、油炸、刺激性食物，忌烟酒、碳酸饮料。
答：给大家介绍一下我最拿手的青椒炒土豆丝，先把切好的土豆丝过一遍水，呛锅用花椒葱花，爆炒土豆丝和尖椒丝，放少许酱油再放点醋，快出锅时拍点蒜放进去，一盘又好吃又有味道的土豆丝就做好了！
藜麦鸡胸肉沙拉，青椒南瓜炒鸡片，萝卜西兰花炒鱼片，水煮生菜，水煮鸡蛋。燕麦粥。
白萝卜炖牛腩，玉米粥，清炒虾仁，清蒸鱼。紫菜蛋花汤。
清炒莴笋丝，
儿童生长发育迅速，代谢旺盛，因此各个阶段的营养食谱均不相同。
儿童营养食谱可分三个阶段，婴幼儿、学龄前、学龄期。
营养是维持生命与生长发育的物质基础。婴幼儿阶段，母乳是0～6月龄婴儿最理想的天然食品。母乳所含的营养物质齐全，各种营养素之间的比例合理，含有其他动物乳类不可替代的免疫活性物质。不能正常母乳喂养者，可视情况选择配方奶粉或动物乳。6～12月龄婴儿可以对泥糊状食物和较为细软的食物进行初步咀嚼。1～2岁幼儿建议蛋白质每日25克左右，其中优质蛋白（动物性蛋白质和豆类蛋白质）应占总蛋白的1/2。膳食餐次安排需合理，以4～5餐（奶类2～3餐，主食2餐）为宜。
3～6岁为学龄前阶段，和大人一同进餐，但以易消化为主，软饭、碎肉、碎菜、蛋、鱼肉、豆制品、水果等均适宜，可在三餐之外，加2次点心和1次水果。每天可喝2杯奶类（150～200毫升/杯）。
7至12岁儿童为学龄童上小学阶段，儿童营养餐热量、营养素的摄入，相对较成人要高些，每天保证一杯奶，250～350克蔬菜。绿叶蔬菜和非绿叶蔬菜各半，不少于200克的水果。并且蔬菜与水果不宜互相替代。该年龄段儿童的食谱已接近成人的食谱，但热量、营养素的摄入，相对较成人要高些，一般应一日三餐，下午、睡前可加一次点心，可一天共进食4～5次，三餐主餐应是早餐吃得好、午餐吃得饱、晚餐一般。荤素搭配、粗细粮，干、湿交替，保证一定的奶量。少吃糖果、饮料，不吃零食、甜食及煎炸食品。
以下是一个适合50岁女性的健康饮食食谱：
早餐：
-燕麦片或全麦面包片配牛奶或豆浆，再加上一份水果（比如香蕉、苹果、橙子等）。
-煮鸡蛋、烤番茄、生菜沙拉和酸奶。
午餐：
-烤鸡胸肉或鱼肉配蔬菜沙拉（比如生菜、番茄、黄瓜、胡萝卜等），再加上一份全麦面包或米饭。
-烤蔬菜、烤鸡肉或鱼肉、糙米饭和蔬菜汤。
晚餐：
-烤鸡胸肉、烤鱼或烤豆腐，再加上一份蔬菜沙拉和一份糙米饭或全麦面包。
零食：
-水果（比如苹果、橙子、葡萄柚等）。
-坚果（比如核桃、杏仁、腰果等）。
-酸奶或低脂牛奶。
饮品：
-白开水、绿茶、花草茶或柠檬水。
-低脂牛奶或豆浆。
此外，50岁女性还应该注意控制饮食中的盐分、脂肪和糖分的摄入量，尽量避免食用过多的加工食品和高糖饮料。同时，适量增加蛋白质、膳食纤维和维生素等营养素的摄入量，以维持身体的健康和免疫力。
如鸡蛋羹、小米粥、山药粥、银耳莲子粥、蔬菜瘦肉粥等粥类食物，还有萝卜白菜汤、紫菜蛋花汤等汤类食物。
这些食物相对于油炸、烧烤类的食物，更容易消化
1.吃各种食物，不要挑食，偏食
世界上没有食物可以提供人体所需的全部营养素。因此，有必要吃各种食物。任何挑食或偏食都会阻止我们获得全部营养。有些孩子只是批评个别食物。父母可以选择其他食物而不是同一食物组。然而，严重挑食和部分日食，如不吃韭菜或蔬菜，必须纠正。每日食谱应包括5个营养食物组，并且它们是不可或缺的。
2.要吃均衡的各种食物。
不同的食物具有不同的营养素，并且身体对各种营养成分具有定量要求。没有更多或更少的摄入量是可能的。如果我们喜欢多吃就多吃，虽然表面上的食物种类也很丰富，但从营养物质量的角度来看会有偏差，破坏营养物质的平衡。应按比例摄取食物比例，并应重视同一类食物搭配，如厚度，深色和浅色蔬菜的组合，鱼肉和禽肉的搭配。
3.要按时吃饭，两餐之间不要吃零食
4.要一日三餐适量
5.要吃清淡饮食，不喜欢油炸食品，糖果冰淇淋和含糖饮料等高能量食品
一天中一半以上儿童的总卡路里应该来自食物，其中大约1/6来自蛋白质，并且只有1/4的卡路里应该来自油。如果摄入过多的重油或糖，不仅会导致卡路里过量摄入。儿童患高血压，高脂血症，肥胖症，冠心病等现代疾病的风险大大增加，由于太甜而难以消化，并且由于缺乏膳食纤维而影响消化功能，引起消化道疾病，如便秘和胃炎。
早餐牛奶面包或者鸡蛋，汤圆水饺，中午一荤一素一汤，中午一定要吃饱，晚上可以少吃点，晚上可以水果之类的，小米粥和青菜
孕期食谱:多吃绿色蔬菜,如菠菜、油麦菜、生菜及空心菜、西红柿、黄瓜等低糖类疏菜,水果有柚子、猕猴桃、柠檬、青瓜、西瓜、橙子、桃子、李子、杏、枇杷、菠萝、草莓、樱桃、白心火龙果等;主食可选择玉米、燕麦、糙米等升糖指数较低的食物;蛋白质可选择瘦肉、鱼肉、禽蛋、奶制品等优质蛋白;脂肪可从花生、核桃仁等坚果中摄取,减少肥肉、甜点、油炸等食物摄入,食物烹调油以橄榄油、大豆油、山茶油、玉米油等植物油为主。
1.breakfastpuregrandmaonebag,tomato,biscuitofcoarsefoodgrainpumpkinof50grams,evaporate50grams.
2.lunch,100grams,leanleanfriesbuckwheatricesoupofcelery,waxgourd,steamedcarp,onionmixesagaric.
Steamedbreadof3.dinnerfoodgrainsotherthanwheatandrice100grams,tomatoscramblesegg,congeeofcleartonecucumber,millet.Foodisgivenprioritytowithfoodoflowfat,lowcandy,lowsalt,avoidtoeatanddrinktoomuch.Avoidisacrimony,deepfry,excitantfood,beverageofavoidsmokewine,carbonicacid.
Answer:Introducemetoeverybodymostthegreenpepperofexpertfriespotatosilk,crossthepotatosilkthathascutfirstwater,chokeboileruseschoppedgreenonionofChinesepricklyash,explodefrypotatosilkandsilkofpointedanyofseveralhotspiceplants,putafewsoytoputbitofvinegaragain,bitofgarlicispattedtobeputinwhengivingboilerquickly,adishdelicioussapidpotatosilkhasbeendone!
Saladoffleshofgoosefootwheatchickenbreast,greenpepperpumpkinfrieschickenpiece,orchidfriestheturniponthewestslicesoffishmeat,waterboilslettuce,watercooksanegg.Oatmeal.
BaiLuobostewssirlon,samp,qingDynastyfriesshelledfreshshrimps,steamedfish.Lavereggspendssoup.
QingDynastyfriesasparaguslettucesilk,
Childrengrowsgrowthisrapid,metabolizationisexuberant,becauseofthisnutrientcookbookofeachphaseallnotidentical.
Childrennutritioncookbookcandividealevel,beforeinfant,schoolage,schoolageperiod.
Nutritionistomaintainlifeandgrowthecorporealfoundationofdevelopment.Infantphase,mothermilkis0～inJuneageinfantileoptimalisnaturalfood.Thenutrientmaterialthatthemotherbreedsplaceiscontainedisallready,thescalebetweenallsortsofnutrimentisreasonable,containotheranimaltobreedkindofimmuneactivematerialthatcannotreplace.Cannotfeedofnormalmothermilkperson,caninspectacircumstancetochooserecipemilkpowderoranimalbreast.6～DecemberagethebabyisOKmushytomudfoodandrelativelydelicatefoodundertakepreliminarymastication.1～proteinofproposalof2yearsoldofcheeperisdaily25gramsleftandrightsides,amongthemhighgradealbumen(animalsexproteinandlegumeprotein)the1/2thatshouldoccupytotalalbumen.Secondarrangementwantsprandialfoodreasonable,with4～5eat(suckle3eatofkindof2～,staplefood2eat)advisable.
3～arethephasebeforeschoolage6yearsold,dinetogetherwithadult,butchangewitheasypassthetimeinaleisurelywaygivepriorityto,softmeal,dogmeat,brokendish,egg,cruellyoppress,beanproducts,fruitallappropriate,canbebesides3eat,addmug-upand1fruits2times.Candrink2cupsofmilkseverydaykind(200milliliterof150～/cup).
7to12yearsoldchildrenisphaseoftheelementaryschoolonschoolagechild,ofquantityofheatofchildrennutritioneat,nutrimentabsorb,oppositerelativelytheadultwantssometaller,assureacupofgrandmaeveryday,350gramsof250～arevegetable.Greeneryvegetableandhalfandhalfofblamegreeneryvegetable,thefruitofnotlessthan200grams.Andvegetableandfruitshouldnotbemutualreplace.Thisageparagraphthecookbookofchildrenalreadywasclosetoadultcookbook,butofquantityofheat,nutrimentabsorb,oppositerelativelytheadultwantssometaller,answeronedaycommonly3eat,afternoon,mug-upcanbeaddedbeforesleeping,butonedayeats4～5timesinall,3eatadvocateeatshouldbebreakfasteatswell,luncheatsfully,dinnerisaverage.Grainofcollocationofelementofmeatorfish,degreeoffinish,dry,wetalternant,makesurecertaingrandmaismeasured.Havecandied,drinkless,notsnack,sweetmeatanddecoctblastfood.
Itisahealthydietcookbookthatsuitsafemale50yearsoldbelow:
Breakfast:
-oatmealorwholewheatsopdistributemilkorsoya-beanmilk,plusafruit(forinstancebanana,apple,orange).
-saladoftheeggthatboil,tomatothatbake,lettuceandyoghurt.
Lunch:
-fleshofthechickenbreastthatbakeorcruellyoppressmatchvegetablesalad(forinstancelettuce,tomato,cucumber,carrot),plusbreadofawholewheatorrice.
-mealofthevegetablethatbake,chickenthatbakeorcruellyoppress,unpolishedriceandvegetablesoup.
Dinner:
-fleshofthechickenbreastthatbake,grilledfishorthebeancurdthatbake,plusavegetablesaladandmealofanunpolishedriceorwholewheatbread.
Snacks:
-fruit(forinstanceapple,orange,grapefruit).
-nut(forinstancewalnut,almond,cashew).
-yoghurtorlowfatmilk.
Drink:
-teaofplainboiledwater,greentea,flowersandplantsorlemonade.
-lowfatmilkorsoya-beanmilk.
Inaddition,thesalinitythat50yearsoldoffemalesstillshouldnoticecontrolfoodismedium,adiposetheintakethatdivideswithcandy,avoidthetreatmentfoodwithovermuchedibleanddrinkofhighinsyrupasfaraspossible.Inthemeantime,rightamounttheintakethatincreasesthenutrimentsuchasprotein,prandialfiberandvitamin,inordertokeepthehealthofthebodyandimmuneforce.
Waitforcongeelikecongeeofcongeeoflotusseedofcongeeofeggathicksoup,millet,yamcongee,tremella,vegetableleanleankindfood,stilleggofsoupofturnipChinesecabbage,laverspendsthesoupsuchassoupkindfood.
Thesefoodareoppositeatdeepfry,barbecuekindfood,digestmoreeasily
1.eatsallsortsoffood,donotcarryfeed,partialityforaparticularkindoffood
Allnutrimentthathumanbodyplaceneedscanbeofferredwithoutfoodontheworld.Accordingly,benecessarytoeatallsortsoffood.Anycarryingfeedorpartialityforaparticularkindoffoodcanpreventusobtainallnutrition.Somechildrenjustcriticizeindividualfood.Parentscanchooseotherediblesandnotbesamefoodgroup.However,carrybadlyfeedandpartialsolareclipse,ifdonoteatleekorvegetable,mustcorrect.Dailydietshouldincludegroupof5nutritionfood,andtheyareindispensable.
2.shouldeatallsortsofbalancedfood.
Differentfoodhasdifferentnutriment,andthebodyisoppositeallsortsofnutritioncompositionhavemensurabledemand.Doingnothavemoreorfewerintakeislikely.Ifweliketoeatmoremore,althoughapparentlyfoodisphyleticveryrichalso,butcanhavedeviationfromthepointoftheangleofnurturequality,destroytheequilibriumofnutrientmaterial.Answertoabsorbfoodproportioninproportion,shouldtakeseriouslysamekindoffoodistie-in,belikeply,brunetthecombinationwithlightcolorvegetable,thecollocationofcruellyoppressandbirdsflesh.
3.shouldhaveamealontime,snackdoesnotwantbetweentwoeat
Adayof3eatarethemainsourcethatweabsorbnutriment,thisaccordswiththephysiologyfeatureofhumanbodydigestion.Ifyouarebetweentwoeatsnack,itcanaffectthefoodamountthatyoutakewhendinner.Somestudentsoftenbuythefoodofroadsidefakerafterschoolafternoon.Thesefoodnotonlynutritionisnotrich,andstillhavefoodsanitationproblem.Parentsispreparingsnacksforthechildafterschool,butamountdonotanswertoomuch.
4.wants3foodonedayrightamount
Thetotalheatenergyofadayof3eatshouldbedailytimeeach30%,lunchtimeis40%.Eatmoreoreatthehealththatcanaffectyouless,reduceyourphysicalpowerandaffectthenormalactivityofyourcerebra.Iflunchcareless,dinnercaneattoomuch.Additional,holidayanddomesticbanquetshouldtakefoodmoderately,digestafunctionwhatcandamagegastricboweltootherwisenormally,causevomitingorindigestioneven.
5.shouldeatdelicatefood,donotlikedeepfryfood,candiedice-creamandthehighenergyfoodsuchasthebeveragethatcontainsugar
Thetotalcalorieofchildrenofaboveofthehalfinadayshouldcomefromfood,amongthemabout1/6comesfromprotein,andhavethecalorieof1/4onlyshouldcomefromoil.Ifhadabsorbedmuchheavyoilorcandy,canbringaboutcaloricexcessivetoabsorbnotonly.Childrenhashighbloodpressure,talllipemia,fatdisease,theriskofthecontemporarydiseasesuchascoronaryheartdiseaseincreasesgreatly,asaresultoftoosweetanddigesthard,andasaresultoflackprandialfiberandaffectdigestivefunction,causeenterondisease,belikeconstipationandgastritis.
Breakfastmilkbiscuitoregg,boileddumplingofstuffeddumplingsmasseofglutinousriceflourservedinsoup,middayonemeatorfishoneelementonesoup,middaymustsatiate,cantakeaplacelessintheevening,OKintheeveningoffruitandsoon,milletcongeeandgreenvegetables
Pregnancycookbook:SilentmonthliesBuifthelowsaccharidesuchaslettuceanddishofspinach,nakedoats,hollowdish,tomato,cucumberisscantydish,thefruithasgrapefruit,yangtao,lemon,greenmelon,watermelon,orange,peach,plum,apricot,loquat,pineapple,strawberry,cherry,whiteinternalheatthe;staplefoodsuchasLongGuocanchoosetheindexrisingcandysuchascorn,oaten,unpolishedrice,reducethefoodintakesuchasfat,desert,deepfry,foodcookingisoilywiththeplantsuchasoilofoilofoliveoil,soybeanoil,camellia,cornoilisgivenpriorityto.