谷类，包括所有的面包、燕麦粥、豆类、玉米、大米饼、米饭、匹萨、带皮土豆等。

Cereal, whole grain breads, oatmeal, beans, lentils, corn, rice cakes, whole grain pasta/rice, pretzels, humus, potatoes (with the skin!), etc.

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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.

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早饭包括脱脂奶，面包渣儿，粗麦粉，一小块油煎圈饼，上面沾着枫蜜的麦糕，土豆皮，缀着葡萄干的小块布丁，零碎的麦片。

Skim milk, crusts, middlings, bits of doughnuts, wheat cakes with drops of maple syrup sticking to them, potato skins, leftover custard pudding with raisins, and bits of Shredded wheat.

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