我们的食物中差不多有三分之一是碳水化合物，大概有一半谷物食品为全麦的。
Around one-third of our meals should be based on carbohydrates, with roughly one half of these grains being whole.
含有100%全麦的面包其实只意味着它不含精制过的面粉。
Bread that \ \ \ 's 100% whole grain means just that-it contains no refined flour.
选皮塔饼:用全麦的皮塔饼来代替三明治里的白面或精面的面包.
At lunch, pick a pita Use one mini whole-wheat pita instead of the usual two slices of white or refined wheat bread for your sandwich.
或者试试我们的轻脂核桃派，它只有311大卡，而且还是全麦的。
Or try our lightened version, which has just 311 calories and the benefits of a whole grain: oats.
我们每餐食物应当差不多有三分之一是碳水化合物，大概有一半谷物食品为全麦的。
Around one third of our meals should be based on carbohydrate, with roughly one half of these grains being whole.
糙米是全麦的，且外皮是很硬，所以在做糙米饭的时候要比做白米饭花费更长时间。
Brown rice is the whole grain, with only the outer tough husk removed, and so takes longer to cook than white rice.
（共可节省：$19.35）注意：全麦的意大利面一般会有较短的保质期，她警告。
(Total savings: $19.35.) One caveat: whole-wheat pasta often has a shorter expiration date, she warns.
“就是说，要有较高的水果，蔬菜，坚果和豆类，低脂牛奶和全麦的摄入量，”泰勒说。
"So, higher intake of fruits, vegetables, nuts and legumes, low-fat dairy and whole grains," Taylor says.
——一个人的比萨（把番茄酱和低脂的芝士撒在全麦的pita或英国松饼上，上面有蔬菜或鸡肉。
Personal pizza (Spread tomato sauce and reduced fat cheese on a whole wheat pita or English muffin and top with vegetables or chicken. Bake in the oven until the cheese melts.)
除此之外，这个体系还无法体现食品营养价值的其它重要因素，比如食品是否是全麦的，或者它含有什么其它的维他命和营养成分等等。
Plus, it disregards other important factors in a food's nutritional value, such as whether it's made with whole grains or what additional vitamins and nutrients it contains.
选用色彩丰富的食物：绿的或者黄的蔬菜，不同颜色的水果，褐色的面包(全麦的)。减少含碳水化合物的白色食物，如米饭、意大利面、白面包或者是食糖(还有点心)。
Put colorful food on the table: green and yellow vegetables, fruits of various colors, and brown (whole-grain) breads. Limit white carbohydrates: rice, pasta, bleached bread and sugar (desserts).
如果你的孩子不喜欢吃全麦食物，可以尝试其他食物，如混合白米和糙米的面包。
If your child doesn't like eating whole grains, try other foods, such as bread mixed with white and brown rice.
健康的饮食包括富含全麦和纤维的食物，富含坚果、植物油和鱼等有益脂肪的食物，少糖，少红肉。
Healthy diet includes foods rich in whole grains and fiber, foods with good fats from nuts, vegetable oils and fish, little sugar, and less red meat.
试着把蓝莓放入燕麦中烘培，制成你自己的燕麦蓝莓麦片棒，或者把它们混合加入全麦煎饼或华夫饼面糊中。
Try baking blueberries into oatmeal to create your own oatmeal-blueberry granola bar, or mixing them into the whole wheat pancake or waffle batter.
高纤维零食的例子包括各种水果，如苹果、香蕉、橘子、樱桃番茄、燕麦、全麦面包等豆类。
Examples of high fiber snacks include all kinds of fruits like apple, banana, orange, cherry tomato, oatmeal, wholemeal bread etc.
如果他们把更多的钱花在有益健康的东西上，比如桔子和全麦面包，不是更好吗?
Would it not be better if they spent more money on wholesome things like oranges and wholemeal bread?
它们是篝火的东西：两片全麦饼干中间夹着融化的棉花糖和巧克力。
They're a campfire thing: two graham crackers with some melted marshmallow and chocolate in between.
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.
这包括了全谷物，生菜，轻微烹调的蔬菜，水果，富含纤维的麦片，全麦面，豆类等等。
Include whole grains, raw vegetables, slightly cooked vegetables, fruits, fiber enriched cereals, whole wheat pasta, beans, etc.
报告指出全麦、杏仁、风味独特的果汁甚至巧克力！
Research points to delicious news about whole grains, almonds, exotic juices, and even chocolate!
如淋上低脂奶酪的鲜水果，全麦面粉烤制的饼干，或者一份低脂冰淇淋。
Examples include fresh fruit topped with low-fat yogurt, a cookie made with whole-wheat flour or a scoop of low-fat ice cream.
用厚片的全麦面包来增强纤维。
Try using thick slices of whole-grain bread for a fiber boost.
一些低碳水化合物饮食计划允许一定的水果、蔬菜和全麦谷物的摄入。
Some low-carb diet plans allow certain fruits, vegetables and whole grains.
就完成了一份美味的全麦吐司面包。
主编RuthReichl认为我首次巧克力全麦饼酥皮的尝试太粗涩了点。
Editor in chief Ruth Reichl thought my first attempt at a chocolate graham cracker crust was too sandy.
那些谷类(小麦面包，全麦等等)中的纤维最为有效，其次是水果和蔬菜中的纤维。
These are fiber from grain sources (wheat bread, whole grains, etc.) that would be most beneficial, followed by fiber consumed in fruits and vegetables.
纤维丰富的全麦面包拥有较低的血糖指数，它造成的血糖上升很少。
Dark fiber-rich whole wheat bread is lower on the index; its spike is slightly less sharp.
午餐和晚餐一般是大量的沙拉、全麦制品、土豆、番薯和某些豆类，有时还有用豆豉和豆腐做的拌菜。
Lunch and dinner are huge salads, whole grains, potatoes and sweet potatoes, and usually beans of some sort or a tempeh-tofu combination.
同时发现，通过吃蔬菜，水果和全麦麦片的方式摄入纤维，将降低患上癌症的风险，每两天吃一次鱼也能起到保护作用。
It found that eating fibre, in the form of vegetables, fruit and wholegrain cereals, lessened the risk of cancer and that fish, eaten at least every other day, was also protective.
同时发现，通过吃蔬菜，水果和全麦麦片的方式摄入纤维，将降低患上癌症的风险，每两天吃一次鱼也能起到保护作用。
It found that eating fibre, in the form of vegetables, fruit and wholegrain cereals, lessened the risk of cancer and that fish, eaten at least every other day, was also protective.
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