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.
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.
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.
（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.
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.
全麦食物富含活性B族维他命，这类维他命能防止疲劳，保持身体能量水平，稳定血糖水平，促进睡眠，协调神经和肌肉活动，并能提升人的情绪。
Whole wheat is loaded with energizing B vitamins, which fight fatigue, maintain energy levels, stabilize blood sugar, improve sleep patterns, coordinate nerve and muscle activity, and boost mood.
薄脆饼干、奶酪、胡萝卜条，花生酱果酱三明治，全麦饼干、花生、葡萄干都可以成为便于携带的零食。
Crackers, cheese, fruit, carrot sticks, PB&J sandwiches, graham crackers, peanuts, raisins all make good portable snacks.
两份6盎司的鸡胸肉搭配三分之二杯全麦或者高纤面条或者糙米饭
Two 6 oz chicken breasts and 2/3 cup of whole wheat/high fiber pasta or whole grain brown rice.
但如果你不得不在行走中填饱肚子，那就尽量选择健康的饮食，比如新鲜水果或者干果，蔬菜，全麦饼干和奶酪。
But, if you must eat on the go, choose healthful fare such as fresh or dried fruit, veggies, whole-grain crackers and cheese.
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.
试着将蓝莓与燕麦一起烘焙，做出你自己独创的燕麦蓝莓麦片条，或者将两者混合加入全麦煎饼或华夫饼干的面糊里。
Try baking blueberries into oatmeal to create your own oatmeal-blueberry granola bar, or mixing them into whole wheat pancake or waffle batter.
一份在全麦薄皮比萨上加了菲达奶酪的夏威夷比萨，再加一份配菜沙拉，就是一餐健康的饮食。
In this case, ordering a Hawaiian pizza with feta cheese on a whole wheat thin crust, with a side salad, could make a healthy meal.
普遍认为吃全麦食品可降低得心脏病的风险，且有助于降低血液中胆固醇水平。
Eating whole grains is thought to reduce the risk of developing heart disease and can also help to lower blood cholesterol levels.
不过大部分时间，她的省钱之道都是从食品合作社买大量全麦、豆子、小扁豆、花生酱和新鲜蔬菜来吃。
But for the most part, she saved money by eating lots of whole grains, beans, lentils, peanut butter and fresh vegetables from the food co-op.
或者是说孩子们已经知道“萝卜不就是萝卜嘛”，她继续说道，因此他们无法确定对于特定品牌的全麦薄饼或是果味零食尝起来到底是什么味道。
Or it might be that kids already know that "a carrot is a carrot is a carrot," she adds, whereas they're not sure how a specific brand of graham cracker or gummy snack will taste.
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.
另外，碳水化合物和蛋白质的健康组合同样有助眠之效，比如牛奶+全麦饼干搭档、酸奶泡谷物。
Other combos of healthy carbs and protein, such as milk and graham crackers or yogurt sprinkled with cereal, will also do the trick.
全麦面包有助于减低得癌症及心脏病的危险。
Eating whole grains (versus refined-grain or white bread) has been linked to lower risks of cancer and heart disease.
吃富含碳水化合物和蛋白质的食物，如鸡蛋、全麦谷物或烤面包，这样你才有源源不断的能量。
Eat foods rich in complex carbohydrates and protein, like eggs and whole-wheat cereal or toast, so your energy lasts.
一些饱含复合碳水化合物的食品——比如豆类及全麦面包——可以缓慢释放葡萄糖，而葡萄糖可以提供源源不断的能量用以抵抗慢性疲劳。
Foods that contain complex carbohydrates — like legumes and whole-grain breads — slowly release glucose, which provides lasting energy and protects against chronic fatigue.
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.
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.
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.
在一个全麦英式松饼上涂一些融化的低脂奶酪(半脱脂的意大利干酪就很好)，一只切片的西红柿，以及一只煮熟切片的鸡蛋。
Top a whole wheat English muffin with melted low-fat cheese (part - skim mozzarella is a good choice), a sliced tomato, and a sliced, hard-boiled egg.
如何搭配：将杏仁酱涂在全麦饼干上，或将一把生杏仁与无糖果脯加以混合，就能成为一种富含纤维和蛋白质的完美零食。
Rev it up: Spread almond butter on whole-grain crackers, or combine a handful of raw almonds with unsweetened dried fruit for a satisfying snack full of fiber and protein.
如何搭配：将杏仁酱涂在全麦饼干上，或将一把生杏仁与无糖果脯加以混合，就能成为一种富含纤维和蛋白质的完美零食。
Rev it up: Spread almond butter on whole-grain crackers, or combine a handful of raw almonds with unsweetened dried fruit for a satisfying snack full of fiber and protein.
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