Good sources of protein are fish, lean meat, poultry, beans, nuts, whole grains, egg whites, low-fat milk, low-fat cheese and some vegetables.

比较好的蛋白质来源有：鱼类，瘦肉，禽肉，豆制品，坚果，全麦食品，蛋白，低脂牛奶，低脂奶酪和一些蔬菜。

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Using whole grains (like whole wheat pasta or whole wheat bread), vegetables, lean meats or beans, and reduced fat cheese can all make these meals more flavorful and healthful too.

利用全谷物(像全麦面团或全麦面包)，蔬菜，瘦肉或豆和低脂芝士就可以让这些饭食也变得更加的美味和健康。

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toast/bread with limited peanut butter, lean meat, or low-fat cheese

吐司/面包加少量花生酱、瘦肉、或低脂乳酪

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Make chili with extra beans and lean ground turkey and top with a little cheddar cheese and sour cream.

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It is important to take in adequate amounts of lean protein such as chicken, fish, lean red meat, egg whites, low-fat cottage cheese or a protein supplement.

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