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The plate should have met as a side dish
这一餐盘应该有肉作为配菜
or comprise one third or less of your plate and
或占据最多三分之一的餐盘
have vegetables, fruits or grains
蔬菜，水果或谷物
make up 2 thirds or more of the plate.
占据餐盘的至少三分之二
A visual example of the AICR's plate is shown here.
这里展示的便是新式餐盘的一个图例
Evidence has shown that consuming a diet
证据显示，多摄入水果蔬菜的饮食可以
rich in fruits and vegetables may reduce cancer
通过帮助保持健康的体重
by contributing to maintenance of a healthy weight.
来降低癌症的发病率
Secondly, fruit and vegetable consumption is also
第二水果蔬菜的摄入
associated with a reduced risk
也与降低其他慢性病
of other chronic illnesses.
的发病率有关
Consuming a diet rich in fruits and vegetables
多吃水果蔬菜
has been linked to many health benefits, among
对身体健康有非常多的益处
these benefits it may decrease your risk of cancer.
它可能会降低你得癌症的风险
Fruits and vegetables are high in fiber which helps
水果与蔬菜富含纤维
the digestive regularity and may also help decrease
可以帮助消化
the risk of cancer and other chronic illnesses.
还可能降低患癌症和其他慢性病的风险
The high fiber content in these foods can also
这些食物中的高纤维含量
make you feel full longer
会让你的饱腹感持续更久
which can help maintain a healthy weight.
这样可以帮你保持健康的体重
Additional benefits of eating a diet rich in fruits
多吃水果蔬菜还有另外的好处
and vegetables are these foods contain many vitamins
那就是这些食物中富含每天人体所需的
and minerals needed for everyday survival.
维他命和矿物质
They also contain naturally occurring phytochemicals
水果蔬菜还包含自然生成的植物营养素
which help to protect our health
可以帮助我们保持健康
by blocking potential cancer causing substances,
因为这些植物营养素可以抑制潜在的致癌物质
strengthening our immune system,
强化我们的免疫系统
reducing inflammation and regulating hormones.
减少炎症和调节身体荷尔蒙
Now that you've learned what the AICR's recommendations
现在你已经了解了美国癌症研究院的建议
are, the scientific evidence and the benefits to your
相应的科学依据
health from consuming a diet
以及多吃水果蔬菜
rich in fruits and vegetables,
对身体健康的益处
let's take a look at what counts as a serving.
接下来我们来了解一下一份食物的概念
Serving sizes for vegetables are
一份蔬菜的份量应为
one cup of raw leafy vegetables, a half cup of cooked,
一杯生叶菜
chopped or canned vegetables and
或者半杯煮熟，切碎，或者罐装的蔬菜
a half cup or 4 ounces of 100% vegetable juice.
半杯或者四盎司100%的蔬菜汁
Serving sizes for fruits are one medium apple,
一份水果的份量应为
banana or orange, a half cup of chopped,
一个中等个头的苹果，香蕉或者橙子
cooked or canned fruit,
半杯切碎，煮熟，或者罐装的水果
a half cup or 4 ounces of 100% fruit juice
半杯或四盎司100%水果汁
and 1 4th cup of dried fruit.
以及四分之一杯干果
You may also now be wondering
你现在可能会想知道
how you can add fruits and vegetables to your diet.
如何将水果蔬菜添加到你的日常饮食中
A few suggestions for this are to include fruits
对于这个问题的建议是
and vegetables at every meal and as snacks,
把水果蔬菜纳入每一餐中，并当成零食
cut up fruits and vegetables in advance and
提前将水果蔬菜切好
store them in small plastic bags
并按个人份将其储存在小的塑料袋中
for individual servings and convenience.
这样做会非常方便
Sprinkle raisins or other fruits into salads,
撒些葡萄干或水果到沙拉，烘烤食品
baked goods, yoghurt or cereal and you can also use
酸奶或燕麦片中
a food processor to chop vegetables finely
你还可以使用食品加工机将蔬菜切碎
to add to soups, ground beef or sauce.
添加到汤，绞碎的牛肉或酱汁中
These are several suggestions but you may be able to
这些只是一部分建议
think of more creative ways
或许你可以想出更多
to add fruits and vegetables to your diet.
将水果蔬菜添加到饮食中的创意
Finally, AICR recommends
最后，美国癌症研究院建议
consuming a diet of primarily plant foods
饮食以植物性食物为主
which includes grains, beans, fruits and vegetables.
包括谷物，豆类，水果和蔬菜
Consumption of fruits and vegetables have many health
食用水果蔬菜对健康益处多多
benefits and don't be afraid to try new fruits and
勇敢地在你家庭的下一餐中
vegetables at your family's next meal.
尝试一些新的水果和蔬菜吧
