而且，许多高纤维素食物是低卡路里的，所以你可以用低热量食物来满足饥饿感，全麦，蔬菜，和水果都是高纤维素的来源。

Also, many high-fiber foods are low in calories, so you can satisfy your hunger with fewer calories. Whole grains, vegetables, and fruits are great sources of fiber.

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在过去的三个星期中，你已经学习了蔬菜水果、全麦谷物和低脂奶制品是怎样填满你的盘子，使你既能摄取相当量的优质营养素而又不会含有太多的热量的。

In the past three weeks, you have learned how vegetables, fruit, whole grains, and low-fat dairy can help you fill your plate with quality nutrients that don't pack a lot of calories.

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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。

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.

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