设计一份英语食谱

Breakfast

1-2servingsoffruit:“Berriesandpomegranatearethefruitsrichestinmicronutrientsandanti-cancercompounds,”hesays.“Sotrytoincludethemoften.”

Omega-3fattyacids:Trywalnuts,flax,hemp,orchiaseeds.Yourbodycan’tmaketheseessentialheart-andbrain-healthynutrients,somakeanefforttoincludetheminyourdiet.Blendthemintoasmoothieorservethemontopofyourmorningcereal.

Wholegrain(optional):You’llgetahealthydoseofBvitaminsandfillingfiber.Tryoatmealorwhole-wheattoast.

Lunch

Vegetables:Goforabigservingofveggiesmiddayandyou’llbeonrighttrackfornutrient-caloriebalance.Tryabigbowlofsteamedvegetables,astir-fry,oralargesalad.

Ahealthfulsourceoffat:Healthywhole-foodfatslikeoliveoilandsaffloweroilareimportant—theyhelpyourbodyabsorbnutrientsfromgreensandalsoworktokeepyourhearthealthy.TryDr.Fuhrman’swebsiteforsomehealthyseed-andnut-basedsaladdressingrecipes.

Beans:Fuelyourselfmiddaywithsomefillingplant-basedfiberandprotein.Trysomebeansontopofasaladorinabowlofvegetablebeansoupontheside.

Fruitfordessert:Satisfyanysweetcravingswithanothernutrient-densefood.

Dinner

Vegetables:Beginwithavegetabledishlikeasaladorrawvegetableswithahealthydip.

Vegetables,andmorevegetables:StayontheH=N/Ctrackwithavegetable-basedmaindish.Dr.Fuhrmansuggestscookedgreens,onions,andmushrooms(recognizetheG-BOMBS?)servedoverwildriceorsquash,orsomesteamedvegetablestoppedwithanut-basedcreamsauce.

1–2ouncesofanimalproducts:Limitanimalproductstoactmorelikeacondimentinyourmeal,notamainsourceofcalories,herecommends.Thinkahealthychiliatopasweetpotatowithabigsaladontheside.