列出一周的菜单包括健康的点心，如水果，全谷点心和低脂乳制品。

Make a menu for the week that includes snack foods that are healthy, such as fruit, whole grain snacks and low-fat dairy products.

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每天至少吃25到30克膳食纤维最好是以全谷水果蔬菜和豆类为来源。

Eat at least 25 to 30 grams of dietary fiber each day - preferably from whole grains, fruits, vegetables and legumes.

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食物中含有很多纤维和不同蔬菜水果，以及全谷食物和豆类能够使我们不易得病。

A diet with plenty of fibre and a variety of vegetables, fruits, wholegrains and pulses such as beans makes us less susceptible to the disease.

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