食物名早稻米（大米）小麦粉（特一，精粉）玉米面（黄）牛乳牛乳粉（全脂）鹌鹑蛋鸡蛋（白皮）鸡蛋（红皮）鸭蛋蛋糕面包小米豆沙黑米（稻米（紫））燕麦片主食薏米（薏苡回回米）玉米（黄，包谷）玉米（鲜，包谷）黑豆（黑大豆）红豆馅绿豆小豆（红，红小豆）百合（干）甘薯（红心，山芋红薯）甘薯（白心，红皮山芋）芋头（芋艿，毛芋）葡萄干山药（薯蓣）莲子（干）饼干肠（火腿肠）牛肉（肥瘦）羊肝羊肉（肥，瘦）羊血猪肝猪肝（卤煮）猪肉（肥，瘦）猪肉（脊背，里脊）肉类鸡鸡翅鸡肝鸡腿
质量中午晚
可蛋碳水食能白脂肪量化物部质分早1001001001001008687888710010010010010010010010046100100100100100908684100831001001001001009010099100100100666910069549979565774938132013131313868395594151387436482220671114222519179141818196819261320191717160814334221211191111351513119256733381215936080605020202040221271041343614102358331799411848137727569648517211513316675817355168361669166619923347255655777823124217181811664270615607406955624071346280
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蛋白质中
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午
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晚
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f肉类
鸭肉（胸脯肉）海虾鳕鱼（鳕狭，明太鱼）河虾虾米（海米）虾皮扁豆蚕豆（去皮）扁豆（鲜）蚕豆（鲜）豆角荷兰豆黄豆芽绿豆芽甘薯粉（地瓜粉）胡萝卜（红）胡萝卜（黄）芥菜头（大头菜水芥）白菜（大白菜）菠菜（赤根菜）菜花（花椰菜）葱头（洋葱）榨菜海带（干，江白菜，昆布）海带（鲜，江白菜，昆布）金针菇（罐装）口蘑（白蘑）蘑菇（干）蘑菇（鲜，鲜蘑）木耳（黑木耳，云耳）香菇（鲜，香蕈，冬菇）银耳（白木耳）紫菜蔬菜花生萝卜（白，莱菔）马铃薯（土豆洋芋）藕（莲藕）茴香菜（小茴香）韭菜芹菜（茎）生菜蒜黄蒜苗（蒜苔）莴苣笋（莴苣）小白菜（青菜，白菜）西兰花（绿菜花）油菜
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