碳水化合物可能是最令人费解的一类食物

Carbohydrates may be the most confusing food category.Good(or complex)carbs,such as whole grains,vegetables,fruits,and beans,contain nutrients and fiber.The“bad”kind are processed,refined carbs,with much of the fiber and nutrients removed.Whole grains have the bran,germ,and endosperm of the kernels intact.Try any and all of the following:wheat berries,rye berries,spelt,kamut,freekah,farro,bulgur,buckwheat,oats,quinoa,barley,and brown rice.

碳水化合物可能是最令人费解的一类食物。好的(或合成的)碳水化合物，比如，全谷类、蔬菜、水果和大豆，含有营养素纤维。不好的碳水化合物是加工的，精制的碳水化合物，大部分纤维素和营养素都被加工没了。全谷类的碳水化合物含有麸、胚芽和内核完整的胚乳。以下这些都吃一些：小麦、黑麦、斯佩尔特小麦、卡姆小麦、弗雷卡小麦、法老小麦、碾碎干小麦、荞麦、燕麦、藜麦、大麦和糙米。

A healthy meal ends up looking very much like the Mediterranean way of eating,which has been the gold standard.The“Mediterranean diet”emphasizes plant-based foods,including vegetables,fruits,whole grains,legumes,and nuts;eating fish and lean poultry and minimal red meat;and using healthy fats such as olive oil instead of butter.

健康的饮食看起来就像地中海式饮食，最黄金搭配的饮食。“地中海式饮食”强调以植物食物为基础，包括青菜、水果、全谷类、豆类、坚果;鱼、瘦肉和少量的红肉;健康脂肪，如橄榄油，但不是黄油。

If you have the time and wherewithal to cook,do it.That way,you’ll know exactly what you’re eating.Look for recipes in cookbooks or watch a few cooking videos to learn basic dishes and techniques.Stock the fridge with fresh vegetables and fruits,whole wheat bread,and plain yogurt and the freezer with frozen veggies and fruits and extra supplies of nuts.Stock your pantry with(canned and dried)beans,nuts,canned fish,whole grains,whole wheat pasta,and canned tomatoes.Partially prepped ingredients,prepared foods,and frozen meals are useful time-savers,but watch out for chemical-sounding ingredients and excess added sugar and sodium.

如果你有时间和必要的资金做好吃的，就做吧。那样，你就知道你真正吃的是什么。去烹饪书上找找菜谱，或观看几个烹饪视频，学做几道基本的菜肴和烹饪技巧。冰箱里储存些新鲜的蔬菜和水果，全麦面包和不含糖酸奶，制冷那边存放冷冻素菜、水果和随时可用的坚果。食品储藏室放些(罐装的和干的)大豆、坚果、罐头鱼、全谷类、全麦意大利面和罐装番茄。手头有事先准备好的佐料、食物和冻肉，挺好，省时，但要留意佐料是否含有化学成分和糖、钠含量是否超标。

And don’t forget to make your food taste good,says Stanford of MGH.She recommends her patients have a generous hand with spices,particularly low-salt mixes,such as Trader Joe’s 21 Seasoning Salute,Chef Paul Prudhomme’s seafood magic,Italian herb mixes,and Caribbean Jerk seasoning.

麻省综合医院斯坦福博士(Stanford)说，别忘了把食物变得美味些。她建议她的病人不要吝啬调味料，特别是低盐的调味组合，如，Trader Joe’s 21 Seasoning Salute、Chef Paul Prudhomme’s seafood magic、Italian herb mixes、Caribbean Jerk seasoning等这些美味佐料。

‘Vegetables should be the biggest part of the plate at most meals.’

‘蔬菜在三餐中应该经常在食物盘上占最大的比例。’

What’s important to know is that whether it’s protein,carbohydrates,or fat,it’s the kind that matters,as well as how much you eat.As Willett says:“Choose healthy forms of protein and fat[and keep animal fats low],eat whole grains and lots of vegetables and some fruit,and you’ve got it.”

重要的是要知道不管是蛋白质、碳水化合物还是脂肪，选哪个类别的和你要吃多少是很重要。正如威利特(Willett)所说：“选择健康的蛋白质和脂肪(少吃动物脂肪)，吃全谷食品和多吃青菜果蔬，你就是健康的。”