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Health & Nutrition: Health Starts Here HEALTHY EATING PRINCIPLES健康、营养:健康从这里开始健康饮食原则

泰然健康网
2025-05-20 10:08

Health & Nutrition: Health Starts Here
HEALTHY EATING PRINCIPLES
Plant-strong™
    * Simply put, eat mostly plants
    * No matter what type of diet you follow — including those that incorporate dairy, meat and/or seafood — eat more plants, like raw and cooked vegetables, fruits, legumes and beans, nuts, seeds and whole grains
    * Eat a colorful variety of plants to ensure you’re getting the best nutrients for your body, which leads to feeling satiated
Whole food
    * Choose foods that are whole, fresh, natural, organic, local, seasonal and unprocessed
    * Eliminate the consumption of refined, highly processed foods and foods void of nutrients, such as artificial flavors, colors, preservatives, sweeteners and hydrogenated fats
Healthy fats
    * Get your healthy fats from plant sources, such as nuts and avocados
    * Minimize extracted oils and processed fats
    * If eating a diet that includes animal products, choose leaner meats and seafood as well as low-fat dairy products
Nutrient dense
    * Choose foods that are rich in nutrients when compared to their total caloric content; also known as foods with a high nutrient density
    * Build your menus around plant-based foods to ensure highly nutrient-dense meals
    * Choose foods with a wide spectrum of vitamins, minerals, phytonutrients and antioxidants
    * Look for the Aggregate Nutrient Density Index (ANDI) scoring system to guide you on healthier choices
resource: Whole Foods
健康、营养:健康从这里开始健康饮食原则
　素食为主
l 　　简单的说,多吃植物
l 　　无论你遵循何种饮食习惯——包括那些合成乳制品,肉类和/或海鲜——多吃植物,如生的和熟的蔬菜、水果、豆类、坚果、种子和谷物
l 　　吃五彩缤纷的各种各样的植物确保你获得最好的营养物质,从而获得最多营养使身体感觉饱足

　　全食品概念（天然食品）
l 　　选择食物的整体,新鲜、自然、有机、当地、时令及未加工的
l 　　排除精炼食物,高度加工食品和缺乏营养成分的食品,如人造香精、人造色素、防腐剂,甜味剂和氢化脂肪

　　健康的脂肪
l 　　从植物中摄取健康的脂肪如坚果、鳄梨（牛油果，油梨）等
l 使提取油和加工脂肪最小化
l 如果饮食习惯包括动物制品,选择较瘦的肉类和海鲜以及低脂的牛奶产品

　　养分浓度
l 　　选择有丰富的营养食品（和他们总热量相比）;也就是众所周知的高营养密度食品
l 　　建立自己的以素食为主的菜单以确保高密度营养餐
l 　　选择富含多维生素、矿物质、植物性营养以及抗氧化剂（维生素E
维生素 C硒 β－胡萝卜素比如番茄葡萄大蒜菠菜）
l 寻找总营养分布指数(ANDI)得分系统来指导你更健康的选择

　来源:　全营养食品