6. Mushrooms
When ground beef was swapped out for mushrooms in lasagna, sloppy joes, and chili, adults consumed 400 fewer calories per day, according to a Johns Hopkins Bloomberg School of Public Health study. Researchers estimate that if you sub mushrooms for ground meat in one meal every week, you can lose five pounds in a year.

多吃蘑菇
当你把千层面或汉堡中的牛肉馅儿换成蘑菇和辣椒是，成人平均每天会降低400卡的热量摄入。研究人员估计，如果你每周将一顿饭食中的肉类换成蘑菇，一年下来你都能掉5磅。