So, try to eat a balanced breakfast, with a source of protein, whole grain carbohydrates, and fruits or vegetables, as appropriate.

因此，试着吃一顿营养均衡的早饭吧，要有一些适量的蛋白质，全谷物的碳水化合物还有水果或蔬菜。

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The endosperm, the starchy part of the grain left in refined products such as white flour, contains some protein and lots of carbs but few nutrients.

胚乳，谷物的主要淀粉部分，精制产品的主要组成部分(诸如白面粉)，包含了一些蛋白质和大量碳水化合物，但只残留了少量养分。

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Lunch: This meal should be light in both calories and fat, with some protein and high-quality carbs, such as a Turkey sandwich on whole grain bread with a fruit salad and glass of milk.

午餐：这餐应减少热量和脂肪，吃些蛋白质和高质量的碳水化合物，如全麦面包制成的火鸡三明治，带有水果沙拉和一杯牛奶。

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Every day there is a choice of three bento boxes -- vegetarian, fish or meat -- each including a protein, grain and salad, and the meat-free option often includes deliciously prepared tofu alongside quinoa or barley.

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So why is this grain-based protein such a big concern?

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They reduced the amount of sugar they were eating, swapped white bread for whole grain and started planning high-protein meals with lots of vegetables.

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