那么，健康的饮食是什么样的呢?
It's all about the balance- all types of foods can have their place in a healthy diet. Each food group has its own unique 好处 imperative to your well-being.
碳水化合物s - breads, cereal, rice, pasta, potatoes, corn and plantains.3
- Why you need them: they are the body's main source of energy!3 They should be included in every meal and comprise the majority of your diet.9 Everyone needs these foods to have energy and obtain essential nutrients such as 纤维和其他维生素和矿物质.3 Without enough carbohydrates, the body must resort to breaking down your lean muscle! Keep in mind that the higher your activity level, the more carbs you need to eat!
- for best results: try whole grains such as wheat bread or brown rice to get more fiber! 3
脂肪 -油、黄油、人造黄油、沙拉酱等. 3 They also appear as components of other foods such as meats and dairy 产品.
- Why you need them: they are a good source of energy and they transport and store important
fat-soluble vitamins, such as vitamins A, D, E, and K. 1 Incorporate a small amount of supplemental fat at each meal, like salad dressing,
橄榄油、鳄梨酱、坚果或种子.9
- For best results: when eating prepared foods, stick to those prepared with olive,
canola, soy, corn, sunflower, peanut, and other vegetable oils which are unsaturated
fats that can actually improve your cholesterol levels and protect your heart! Be
wary of labels that include hydrogenated or partially hydrogenated vegetable oil or
vegetable shortening on the ingredient list as they contain harmful trans fats.2
蛋白质 - meat, nuts, peanut butter, lentils, garbanzo beans, peas, black-eyed peas, seeds, eggs, non-meat alternatives such as soy or tofu. 每天吃六到八份 每天不同的类型. 1 A serving of protein might include 3 ounces of cooked meats, poultry, or fish, an egg, 6 ounces of cooked tofu, 1/3 cup of nuts, 2 tablespoons of peanut butter, 2 tablespoons 种子或半杯豆或豌豆. 1
- Why you need it: the nutrients provided by different sources of protein promote cell
growth and repair cells and tissues to maintain healthy hair, skin, blood, organs,
和肌肉.3
- For best results: try to get your protein in regular meals-it's easier than you think!
Studies have shown that a majority of Americans, including athletes, can obtain the
amount of protein they need without using special protein bars, powders or shakes.
3
乳制品 -牛奶，酸奶，奶酪，冰淇淋. 争取每天至少吃三份. A serving may consists of a cup of milk or yogurt or 1.5盎司奶酪.1
- Why you need it: dairy 产品 are the most efficient sources for getting calcium, vitamin A, protein and other minerals that maintain healthy bones! 3
- For best results: If you are not a big fan of regular milk, make sure you get your calcium by incorporating milk into other foods that you eat, such as puddings, soups, 热巧克力等. 3 Also, mix it up by trying milk alternatives such as soy milk or rice milk.
水果 -生的，干的，罐装的，果汁，酱汁. 试着每天吃四到五份.1
- Why you need them: they are great sources of different vitamins, fiber, water and 能量的碳水化合物.3 水果 often contain a significant amount of potassium and magnesium. 1 A serving of fruit might consist of 1 medium-sized fruit, ¼ cup dried fruit, ½ cup 新鲜、冷冻或罐装水果或半杯果汁.1
- For best results: get more bang for your buck- raw and dried fruits tend to be higher in fiber and lower in sugar than juices, canned 产品 or other processed fruit 产品. 3
蔬菜 -生的，榨汁的，准备好的. 争取每天吃四到六份.1 A serving of vegetables might resemble 1 cup raw leafy vegetables, ½ cup cut-up cooked vegetables, 1 cup of sprouted seeds or ½ cup vegetable juice.1
- Why you need them: diverse types of vegetables provide different essential vitamins,
矿物质和碳水化合物. 3 Like fruits, they are often contain a lot of magnesium and potassium.1
For best results: incorporate different vegetables into your diet to reap their various 好处. Deep orange and dark green vegetables contain a lot of vitamin A. 卷心菜, peppers and leafy green vegetables are high in vitamin C. 西兰花，菠菜，羽衣甘蓝 greens are examples of dark green vegetables that contain significant amounts of calcium 和铁. Also, broccoli, cauliflower, and turnips have been shown to have cancer-fighting 抗氧化性质.3
变化是生活的调味品!!! Eat different kinds of foods for optimal nutrition, and do not hesitate to have processed or junk foods as a treat from time to time!