2017年美国儿童一天的饮食中摄入的卡路里增加到63,2003年仅有47卡路里。成年人也2017年美国儿童一天的饮食中摄入的卡路里增加到63,2003年仅有47卡路里。成年人也是如此,然而当你开始考虑美国农业部的建议,一天三到五份蔬菜,两到四份水果,这远远不够。
So, for your health's sake, here's what you can do to follow this plant-oriented Mediterranean diet. It's pretty simple and it offers a wide variety too, so you won't be bored with what's on your plate.
所以,为了你的健康考虑,你所能做的便是遵循以蔬菜、水果为主导的地中海饮食。这十分简单,并且选择广泛,使你对盘子里的食物并不会感到厌烦。
Make your meals heavy on the vegetable, bean and cereal side. You can eat fish and poultry at least twice a week. Snack on nuts and fruit. You don't have to do anything so extreme as avoiding carbs. You can have three servings of those a day, especially if they are of the whole-grain variety. If you drink, enjoy a glass of wine with your dinner. The red variety is supposed to be particularly good for your heart health. Cook with olive oil as opposed to butter. And limit the amount of saturated fat, meat and dairy.
让你的膳食以蔬菜为主,豆类与谷物为辅。你可以每周至少吃两次鱼与家禽,把坚果与水果当做零食。你不需要采取极端做法,如避免碳水化合物一般。你可以每天来三份,尤其是各种谷物。如果你要喝酒,那就晚餐时配上一杯红酒吧。认为红色品种十分有利于心脏的健康。用橄榄油烹调,而不是黄油。并限制饱和脂肪,肉类和奶制品的量。
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