水果和蔬菜有助于控制体重。它们低含热量,富含纤维和水分,可以创造出饱胀感。这对那些希望得到更多补充热量的节食者来说尤其有效。另外,纤维帮你保持匀称。
Fruits and Vegetables: Get Your Fill
水果和蔬菜:使你觉得饱胀
When adding fruits and vegetables to your diet, remember that variety is the spice of life. It's important to eat produce of various colors because each fruit or vegetable offers a different nutrient — think of it as nutritional cross-training. Trying new foods can be exciting, and be sure to sample every color in the produce rainbow.
在饮食中增加水果和蔬菜时,记住:多种类是生活的调味品。吃各种颜色食物是很重要的,因为每种水果或蔬菜提供的营养不同——把这当成营养的交叉训练。尝试新食物是很令人兴奋的,并确保品尝五颜六色的食物。
The right number of servings of fruits and vegetables for you all depends on your daily caloric intake needs. A good way to find out how many servings you should be eating is by using the CDC's online serving calculator. Or make things even simpler by eating a fruit or vegetable at every meal and snack.
你所需的水果和蔬菜的正确分量依靠每天所需的热量摄入而定。计算出你每天要吃多少分量的水果和蔬菜的一个好方法就是使用CDC的网上服务计算器。或者更简单的方法就是每餐和所有零食都吃水果或蔬菜。
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