从实质上讲，我们都知道天然的食物，比如水果、蔬菜和全谷类是最适合我们的。
Intrinsically, we all know that whole foods, such as fruit, vegetables, and whole grains are best for us.
如果你的餐盘中四分之三的食物都是蔬菜、水果和全谷类食品，那么你就自动走上了有益心脏健康的道路。
You'll automatically be on the right heart-healthy track if vegetables, fruits and whole grains make up three-quarters of the food on your dinner plate.
如果你的餐盘里有四分之三的食物都是蔬菜、水果和全谷类食品，那么你就自动走上了有益心脏健康的轨道。
You'll automatically be on the right heart-healthy track if vegetables, fruits and whole grains make up three quarters of the food on your dinner plate.
在全谷类中也发现一些维生素b3。
多吃蔬菜水果、坚果类和全谷类。
阿什顿医生：……浆果、全谷类食品。
重点是那些健康的全谷类，豆类和含淀粉的蔬菜。
Focus on healthful whole grains, beans and starchy vegetables.
制成面包或全谷类全谷类不登大雅之堂。
Consume whole cereals or bread made from whole unrefined cereals.
以全谷类和纤维的形式去消耗碳水化合物。
报告同时指出，适量进食全谷类食物有助降低上述风险。
增加你的蔬菜，水果，全谷类和豆类的摄取量。
Increase your intake of vegetables, fruits, whole grains, and legumes.
还是那句话，浆果、全谷类食品，燕麦片等食物对你更好。
Again, berries, whole grains, things like oatmeal, are much better for you.
全谷类产品类似燕麦粥和全麦面包也是必须的选择。
Whole grains like oatmeal and whole wheat bread are a must as well.
USDA指南中建议每天使用三盎司以上全谷类食品。
USDA guidelines recommend three ounces or more of whole grains per day.
富含铁的食物包括：全谷类食物，精肉，家禽，鱼和绿色叶状蔬菜。
The best sources of iron include enriched grain products, lean meat, poultry, fish, and leafy green vegetables.
尝试维生素B或富含维生素B的食物如鹰嘴豆，菠菜和全谷类食品。
Try B vitamins or foods with B vitamins like chickpeas, spinach, and whole grain cereal.
选择复合糖含量高的食物，比如水果，蔬菜和全谷类食物。
Choose foods high in complex carbohydrates, such as fruits, vegetables and whole grains.
糙米、碾碎的干小麦、燕麦、大麦都是全谷类的一种，可以单独食用。
Brown rice, bulgur, oatmeal, and barley are other examples of whole grains that are eaten on their own.
如果你的饮食主要是蔬菜，水果，全谷类和豆类，你就会获得大量的纤维。
If your diet is loaded with vegetables, fruits, whole grains and beans, you'll be getting a lot of fiber.
从颜色上是无法判断一种食物是否采用全谷类做成——你必须看食物标签。
You can't tell if a food is made from whole grain by looking at its color-you have to read the label.
美国癌症研究机构和美国癌症协会均推荐用全谷类代替精制面粉。
Both the American Institute for Cancer Research and the American Cancer Society recommend choosing whole grains over refined grains.
黄豆、坚果、植物籽实、小扁豆和所有全谷类食物都包含蛋白质。
Beans, nuts, seeds, lentils, and whole grains are packed with protein.
同时它还提及我们一度忘记的食物，比如全谷类、海藻、豆瓣菜以及甘蓝菜。
It is also about eating foods we fail to eat often enough such as whole grains, seaweed, watercrest, and kale.
挑选富含纤维的食物，例如：全谷类面包，谷类，面团，米饭，水果和蔬菜。
Choose foods high in fiber that are enriched such as whole-grain breads, cereals, pasta, rice, fruits, and vegetables.
坚果和某些全谷类食物也是这些文化的食谱当中必不可少的元素。
Nuts and certain whole grains were also essential elements in the diets of these cultures.
选择全谷类食物，比如全麦面包、意大利面食以及用糙米做的食物。
Choose items made with whole grains. Examples include whole-wheat bread, and pasta, as well as dishes made with brown rice.
我吃新鲜水果、蔬菜、全谷类、坚果、素汉堡，偶尔也让自己享用点儿大豆冰淇淋。
I ate fresh fruits, greens, whole grains, nuts, veggie burgers, and occasionally treated myself to soy ice cream.
全谷类食品仍然带麸皮和胚芽，比精制谷类含更多纤维、矿物质和维生素。
Whole grains still have the bran and the germ (the core of the grain kernel) attached and have more fiber, minerals, and vitamins than refined grains.
全谷类食品仍然带麸皮和胚芽，比精制谷类含更多纤维、矿物质和维生素。
Whole grains still have the bran and the germ (the core of the grain kernel) attached and have more fiber, minerals, and vitamins than refined grains.
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