Healthy Eating Styly—Grains怎样吃的更健康饮食搭配

给自己看的😊

用料  

Healthy Eating Styly—Grains怎样吃的更健康饮食搭配的做法  

1. 谷物类
   at least half of the grains you eat should be whole grains. Those who are very physically active may need more. Most Americans consume enough grains, but few are whole grains.
   谷物中至少有一半得是全谷物。体力运动多的人需要更多，大多数人消耗的谷物足够了，但缺少的是全谷物
   
   What Counts?
   In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce-equivalent from the Grains Group.
   怎么计算？
   通常，谷物类可以将1片面包，1杯即食谷物或½杯米饭、意大利面或煮熟的谷物视为1盎司等量。
   
   
   

2. Protein Foods
   蛋白质组
   Vary your protein routine
   What’s Included?
   All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group.
   改变您的蛋白质常规程序
   蛋白质包括哪些？
   肉类，家禽，海鲜，豆类和豌豆，鸡蛋，加工的豆制品，坚果和种子制成的所有食品均被视为蛋白质组
   
   What Counts?
   In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group.
   通常蛋白质组1盎司的肉，家禽或鱼，1/4杯煮熟的豆类，1个鸡蛋，1汤匙花生酱或½盎司的坚果或种子被认为等同于1盎司

3. Focus on whole fruits
   Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.
   最好吃整个水果全水果
   🍊🍓🍇🍍🍌🍒🥭🍑🍎🍐🍋
   任何水果或100％果汁都属于水果组的一部分。水果可以是新鲜的，罐头的，冷冻的或干的，也可以是完整的，切碎的或制成果泥的
   What Counts?
   In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group.
   通常，将1杯水果或100％果汁或½杯干果视为水果组中的1杯

4. Vary your veggies
   蔬菜尽可能多样化
   🍅🍆🥬🥒🌶🥕🥦🧅
   What Counts?
   In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the Vegetable Group.
   怎么计算？
   通常，将1杯生的或煮熟的蔬菜或蔬菜汁，或2杯生的绿叶蔬菜视为1杯蔬菜组
   
   

5. Move to low-fat or fat-free milk or yogurt
   What’s Included?
   All fluid milk products and many foods made from milk that retain their calcium content, such as yogurt and cheese, are part of the Dairy Group. Calcium-fortified soymilk (soy beverage) is also included. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not part of the Dairy Group.
   
   改喝低脂无脂牛奶或酸奶
   包括什么？
   乳制品类的所有液态奶制品以及钙含量丰富的牛奶制成的例如酸奶和奶酪，都是其中一部分。还包括钙强化豆浆（豆浆饮品）。牛奶制作的钙含量很少或几乎没有钙的食品，例如奶油干酪，奶油和黄油，都不属于乳制品类
   
   What Counts?
   In general, 1 cup of milk, yogurt, or soymilk (soy beverage), 1½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the Dairy Group.
   乳制品类可以将1杯牛奶，酸奶或豆浆（豆奶饮料），1½盎司天然奶酪或2盎司加工奶酪视为1杯。
   
   

6. Use the Grains Measurements table below to see what counts as an ounce-equivalent of grains.
   使用下面的谷物测量表查看什么算作相当于盎司的谷物

7. Health Benefits
   Consuming whole grains as part of a healthy diet may reduce the risk of heart disease.
   有益健康
   食用全谷物作为健康饮食的一部分可以减少患心脏病的风险
   
   Consuming whole grain foods that contain fiber, as part of an overall healthy diet, can support healthy digestion.
   Eating whole grains, as part of an overall healthy diet, may help with weight management.
   作为整体健康饮食的一部分，食用含有纤维的全谷物食品可以支持健康的消化。吃全谷物，作为整体健康饮食的一部分，可能有助于体重控制
   
   Eating grain products fortified with folate helps prevent neural tube defects when consumed as part of an overall healthy diet before and during pregnancy.
   在怀孕前和怀孕期间食用叶酸强化的谷物类，将其作为整体健康饮食的一部分，有助于预防神经管畸形
   

8. Wild Rice 菰米  Oat燕麦 Barley grits大麦粒 Brown Rice糙米
   
   Corn grits 玉米糁 Millet黄小米 Wheat小麦 Cuscus小米
   
   Raw buckwheat生荞麦 Buckwheat荞麦 Basmati Rice印度香米 Wheat groats小麦粒
   
   Bulgur干小麦 Parboiled rice蒸谷米
   Red rice红米 Black rice黑米
   
   
   

9. Oats麦片 Cornmeal玉米粉   
   
   Wheat小麦粉 Brown rice糙米
   
   Quinoa藜麦 Barley大麦
   
   Farro二粒小麦 Buckwheat荞麦

10. Meats肉类
    Poultry   家禽
    Seafood海鲜🦞
    Eggs          鸡蛋🥚
    Nuts and seeds       坚果🌰种子
    Beans and peas

11. Fruits

12. Fruits

13. Dark Green Vegetables深绿色蔬菜
    Broccoli🥦
    Greens (collards, mustard greens, turnip greens, kale)绿色（宽叶羽衣甘蓝，芥菜，萝卜菜，無頭甘藍）
    Spinach菠菜
    Raw leafy greens: Spinach, romaine, watercress, dark green leafy lettuce, endive, escarole 生的未加工的绿叶蔬菜：菠菜，长叶莴苣，豆瓣菜，深绿色绿叶生菜，菊苣，茅菜
    
    Red and Orange 红橙色蔬菜
    Carrots 🥕
    Pumpkin🎃
    Red peppers红椒
    Tomatoes    🍅
    Tomato juice番茄汁
    Sweet potato    🍠
    Winter squash (acorn, butternut, hubbard)
    
    Beans and Peas 豆类豌豆
    Dry beans and peas (such as black, garbanzo, kidney, pinto, or soy beans, or black-eyed peas or split peas)
    干的豆类和豌豆（黑豆，鹰嘴豆，芸豆，斑豆或大豆，或豇豆或豌豆等）
    
    

14. Starchy Vegetables淀粉类蔬菜
    
    Corn, yellow or white🌽，白的或黄的
    Green peas  青豆
    White potatoes   白土豆🥔
    
    Other 其他类
    Bean sprouts豆芽
    Cabbage, green绿色卷心菜
    Cauliflower   花椰菜
    Celery   芹菜
    Cucumbers🥒
    Green or wax beans
    Green peppers青椒
    Lettuce, iceberg or head
    Mushrooms🍄
    Onions         🧅
    Summer squash or zucchini    西葫芦

15. Dairy Group

16. 2000卡路里

17. 😊

小贴士

*绝大多数粗粮都属于全谷物，粗粮是相对于我们平时吃的精米白面而言的一个概念，包括谷类、杂豆类如绿豆、红豆，甚至薯类如番薯、芋头都属于粗粮的范畴。而全谷物强调的是要么有完整的谷粒，或者具备完整谷粒的营养。玉米碎属于粗粮但不属于全谷物。