如何控制健康体重.pptVIP

Healthy eating at a glance健康饮食一瞥 More多 Less少 Eat fresh fruit and vegetables in a variety of natural colors for maximum nutrients.吃鲜鲜各种颜色水果和蔬菜获得很多营养 Processed produce: Limit juice and fruits canned in syrup. Eat the “real thing” instead for more fiber and fullness.加工食品：少量食用水果罐头，吃鲜品获得更多纤维和全营养 Unsaturated fats are good for your body, but they are high in calories.不饱和脂肪有益，但热量高 Limit your intake of healthy fats to 6 teaspoons a day.限制好脂肪摄入6茶匙每天 Example: Olive and canola oils, avocados, nuts.如：橄榄油，牛油果油等 Saturated fats found in meat and dairy are unhealthy. 肉奶中的饱和脂肪不健康These unhealthy fats are also found in fried foods and many processed foods.不健康脂肪也存在于油炸品和加工食品 Read the nutrition label on processed food to discover the amount of saturated fats per serving.看加工食品的营养标示发现里面有多少不饱和脂肪 Fruit and Vegetables “Healthy” Fats More多 Less少 Choose bread, pasta, rice, cereals and flour that use whole grains.选择全麦面包，面条等 Wheat, rice, oats, or corn should appear as “whole” in the ingredient list.小麦，米，燕麦应该有全成分 “White” grains are processed, bleached, or refined. This process strips the nutrients and fiber from the natural grains.“白”粮食加工，漂白，精致过。这样天然谷物剥去了营养和纤维 Eat beans, legumes, and lean skinless meats (poultry, seafood), tofu, and low-fat dairy, which are low-fat sources of protein.吃豆类，去皮瘦肉，豆腐，低脂奶等地脂蛋白 Meat with skin on it, organ meat, red meat (beef, mutton) and full-fat dairy products are proteins higher in fat.带皮肉，红肉和全脂奶是高脂肪蛋白 More… energy, confidence, and control over your health! Less… risk of disease, joint pain, and body dissatisfaction! Whole Grains全谷 Low-fat Proteins低脂蛋白 Healthy eating at a glance健康饮食一瞥 More多 Less少 More多 Less少 Result: 结论 Healthy eating habits健康饮食习惯 Eat breakfast:吃早餐 This meal literally breaks an overnight fast and preps the body for the day. Studies show breakfast eaters are more likely to maintain a healthy weight.”字面解释：中断了一夜的禁食，为一天工作做准备。研究表明吃早餐者更易保持健康体重 Eat often – at least 3 meals a day: 多吃几餐—至少3餐 If you wait to eat until you are very hungry, you may make food choic