包括水果和蔬菜
Include fruits and vegetables
限制糖的摄入量
Limit sugar intake
多喝水
Drink plenty of water
包括全谷物
Include whole grains
食用瘦肉蛋白
Consume lean protein
减少加工食品
Reduce processed foods
避免过量盐
Avoid excessive salt
包括乳制品或替代品
Include dairy or alternatives
每天吃早餐
Eat breakfast daily
摄入维生素和矿物质
Consume vitamins and minerals
监控份量大小
Monitor portion sizes
避免不吃饭
Avoid skipping meals
吃当季农产品
Eat seasonal produce
饮食中加入豆类
Include legumes in diet
限制饱和脂肪
Limit saturated fats
选择整个水果而不是果汁
Choose whole fruits over juice
包括坚果和种子
Include nuts and seeds
避免含糖饮料
Avoid sugary drinks
吃富含纤维的食物
Eat fiber-rich foods
平衡卡路里摄入量
Balance calorie intake
包括 omega-3 来源
Include omega-3 sources
吃深色绿叶蔬菜
Eat dark leafy greens
包括富含维生素 C 的食物
Include vitamin C rich foods
适量摄入咖啡因
Moderate caffeine intake
食用富含铁的食物
Consume iron-rich foods
包括钙源
Include calcium sources
吃富含抗氧化剂的食物
Eat antioxidant-rich foods
限制酒精消费
Limit alcohol consumption
选择健康的烹饪方法
Choose healthy cooking methods
吃色彩缤纷的饭菜
Eat colorful meals
包括瘦肉或替代品
Include lean meats or alternatives
监测维生素 D 的摄入量
Monitor vitamin D intake
包括富含锌的食物
Include zinc-rich foods
避免吃加工零食
Avoid processed snacks
吃发酵食品
Eat fermented foods
在膳食中加入豆类
Include legumes in meals
限制红肉的消费
Limit red meat consumption
包括健康的碳水化合物
Include healthy carbohydrates
阅读营养标签
Read nutrition labels
计划每周的膳食
Plan weekly meals
包括维生素 A 来源
Include vitamin A sources
练习正念饮食
Practice mindful eating
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