十大健康食品
1. 水
Drink 8 to 12 cups of water daily.
2. 深绿色蔬菜
Eat dark green vegetables at least three to four times a week. Good options include broccoli, peppers, brussel sprouts and leafy greens like kale and spinach.
3. 全谷物
Eat whole 谷物 sat least two or three times daily. Look for whole wheat flour, rye, oatmeal, barley, amaranth, quinoa or a multigrain. 一个很好的来源 纤维 has 3 to 4 grams of 纤维 per serving. A great source has 5 or more grams of 纤维 per serving.
4. 豆子和小扁豆
Try to eat a bean-based meal at least once a week. 试着加点豆类, including beans and lentils, 到汤, 炖菜, 砂锅菜, salads and dips or eat them plain.
5. 鱼
Try to eat two to three serving of fish a week. A serving consists of 3 to 4 ounces of cooked fish. Good choices are salmon, trout, herring, bluefish, sardines and tuna.
6. 浆果
Include two to four servings of fruit in your diet each day. Try to eat berries such as raspberries, blueberries, blackberries and strawberries.
7. 笋瓜
Eat butternut and acorn squash as well as other richly pigmented dark orange and green colored vegetables like sweet potato, 哈密瓜和芒果.
8. 大豆
25克 大豆蛋白 a day is recommended as part of a low-fat diet to help lower cholesterol levels. Try tofu, soy milk, edamame soybeans, tempeh and texturized vegetable protein (TVP).
9. Flaxseed, 坚果 and seeds
Add 1 to 2 tablespoons of ground flaxseed or other seeds to food each day or include a moderate amount of 坚果 – 1/4 cup – in your daily diet.
10. 有机酸奶
Men and women between 19 and 50 years of age need 1000 milligrams of 钙 a day and 1200 milligrams if 50 or older. Eat 钙-rich foods such as nonfat or low-fat 乳制品 products three to four times a day. 包括有机食品.