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.
如果实在忍不住：那就买全麦的品牌。
遗憾的是，很多食品只是打着富含全麦的幌子。
Unfortunately, many foods are only posing as rich in whole grains.
如果可以的话，选择全麦的那种，只吃一片或两片。
Go for whole wheat crust if it's available. Stick with one or two slices.
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.
天然食品是未经加工的——例如，全麦面包代替白面包。
Whole foods are basically unprocessed -- whole wheat bread instead of white bread, for instance.
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.
全谷类产品类似燕麦粥和全麦面包也是必须的选择。
Whole grains like oatmeal and whole wheat bread are a must as well.
选择以下配料涂上你的全麦面包圈或面包片。
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.
1盎司全麦饼干和一汤匙的天然花生酱。
1 whole wheat cracker with 1 teaspoon natural peanut butter.
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.
两片夹着花生牛油的全麦吐司就符合这一条了。
A couple of pieces of whole-grain toast with peanut butter will fit the bill.
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.
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.
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