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So just to reiterate the lifestyle recommendations that we encourage are to
复述下我们推荐的生活方式
watch our weight but more even than weight on the scale, the quality of our weight
注意体重，而且注意体重含量
So protecting the muscle mass with some good exercise on a regular basis
通过日常锻炼，增加肌肉含量
and choosing a predominantly plant-based diet
以素食饮食为主
trying to make sure that you get 4 to 5 servings of vegetables in each day
每天确保4到5份的蔬菜
a serving being half a cup which I think of sort of like cup canned.
一份是四盎司的量
So four of those or five
4到5份
And then fruit, some good colorful ones preferably 2 to 3 servings go for colorful where you can
然后水果，特别是那些颜色鲜艳的2到3份，色泽越鲜丽越好
Whole-grains are always a better choice because they have more fiber
全麦食品很好，里面有很多膳食纤维
and they're less likely to elevate the blood sugar acutely
而且不会大幅提高血糖含量
But in general we have to be careful of too many grains for blood sugar reasons
不过一般而言，不要吃太多谷物，这是出于血糖考虑
And then bean and legumes
然后是豆类
If you can have some almost every day, it's a wonderful healthy choice
每天吃一些是很健康的选择
Very high in protein and fiber
富含蛋白质和纤维素
They tend to modulate blood sugar also. So they're good for that reason
并能调节血糖，这方面也很好
We encourage you to limit red meat mostly because it's
我们建议限制红色肉类的食用
those large land animals we are talking about
那些大型陆地动物的肉
and moderate amounts of fat, choosing the healthier ones as we talked about
适度摄取脂肪，选择健康脂肪类型
going easy on alcoholic beverages just as that's an added taxing to your body's detox system
不要过度饮酒，这会增加身体解毒系统的负担
and limit charcoaled and smoked foods
少吃碳烤和烟熏的食物
So a couple more useful recommendations, another great book by Michael Pollan, is called In Defense of Food
更多有用的建议还可以参阅一本书 Michael Pollan的《食物无罪》
Or he also has a book that's even more fun and short called Food Rules, if any of you read that one
他还有一本更简短更有趣的书《饮食规则》，不知道你们读过没有
So among his really practical suggestions
从他的实用建议中，我摘要了一下
he says shop the perimeter of the supermarket because that's where the basic food is
他说，在超市周边买东西，因为这里都是基本食品
When you do go into the middle where all the processed stuff is, he says
超市中间都是一些加工食品，他还说
try to avoid buying products that have ingredients
食品成分包含下列三种现象者不要买
that are unfamiliar, unpronounceable or more than five in number
没听过，读不出来，超过五种原料
In other words, it would be better for our health if we're eating more basic food
换言之，吃基本食品对健康更好
And then he says, pay more, so you eat less
他还说，多付钱，这样就会吃得少些
And I kind of think about extra virgin olive oil
我想到的是特级初压橄榄油
I go out and buy like the really good stuff
我会去买最好的
And not only does it taste good
不仅因为口感好
but you're a little more careful about overdoing the amount you put on your food
要知道，贵的话，你就不会往食物里加太多
He encourages and I think all of us working in nutrition encourage regular meals, better for our health
他建议，这同时也是所有营养学工作者建议的，即进餐有规律，对身体有好处
He says, don't get your fuel from the same place your car does
他说，不要车在哪加油，你就在哪吃
You know, eat with friends
同朋友一起吃
because one of the things that David Servan-Schreiber talks about is the importance of jolly
David Servan-Schreiber就讲过心情的重要性
and you know sharing food with friends and family
所以，同家人朋友一起进食
And eating slowly and cooking your own food but I also love consult your gut
吃慢点，自己做吃的，还有"请教自己的肚子"
