每天吃更多水果和蔬菜的四種天才方法

Eating healthier is a lot about consuming more fruits and vegetables. They add essential nutrients to diets, reduce the risk for heart disease, stroke, cancer, and help manage healthy body weight.

吃的更健康很大程度上就是吃更多的水果和蔬菜。它們給飲食增添了必需的營養成分，降低了心臟病、中風、癌症的風險並且還能控制體重。

The problem is that 87 percent of Americans don't meet the recommendations for fruit consumption, and 91 percent don't for vegetable consumption, according to a recent U.S. recommended servings is two fruits and three vegetables daily, Rebecca Lewis, registered dietitian, says. “We should think beyond the typical salad bowl to incorporate more fresh produce into our diets,” she adds. Obviously, that approach doesn’t work.

根據最近的一項美國報道所述：問題是87%的美國人並未達到建議的水果攝入量，且91%的人未達到建議的蔬菜攝入量。每天的建議量爲兩種水果和三份蔬菜，註冊營養師麗貝卡•劉易斯說道。“我們應該不僅僅考慮吃傳統沙拉，還可以考慮在飲食中加入更多的新鮮食材，”她補充說道。顯然，那個方法並沒有什麼效果。

ROAST THEM

烤着吃

Nothing’s easier than chopping your favorite veggies, tossing them with olive oil and herbs, and simply letting them roast in the oven for 20 minutes for a flavorful dinner without the hassle. An added bonus is that your home will smell amazing, Lewis says. You can also use a slow cooker but for hardy vegetables like carrots or sweet potatoes.

把喜歡的蔬菜切碎，灑上橄欖油和香草，然後放在烤箱裏烤20分鐘，這樣不用麻煩一頓美味的晚飯就做好了，沒有什麼比這更簡單了。劉易斯說，額外的福利就是家裏會充盈着這種香味。對於胡蘿蔔和山芋等硬一點的蔬菜，可以用鍋慢慢燉。

MIX IT UP

混着吃

It's better to eat spinach, carrots or avocado when it's blended with fruit. Try half a banana or a piece of mango, and a cup of plain yogurt or milk. This is perfect for after a sweat-inducing workout, green smoothies provide you with healthy carbs and loads of nutrients. It’s really important to remember; however, to always add veggies to your smoothies to balance all the sugar from the fruits, she adds. Keep the veggies to fruits ratio 1:1.

菠菜、胡蘿蔔或牛油果與水果混着吃就好吃多了。試試看將一半香蕉或一塊芒果與一杯原味酸奶或牛奶混着吃。鍛煉出汗後這樣吃再好不過了，綠色奶昔提供了健康的碳水化合物以及多重營養成分。然而，她補充到：一定要在奶昔里加入蔬菜，以平衡水果中的糖分，記住這點十分重要。將蔬菜和水果的比率調到1:1.。

FREEZE THEM

凍着吃

Buy fruits and vegetables at their peak of freshness and freeze them for later. “They retain all their nutrients and save you money by buying in season,” Lewis says. Her favorite is blending frozen bananas with almond milk.

買水果和蔬菜要買最新鮮的，然後把它們冷凍起來。“冷凍後保留了所有的營養成分，還能讓你省錢（因爲不必在旺季購買了），”劉易斯說道。她最喜歡將香蕉和杏仁牛奶混在一起冷凍。

BAKE WITH THEM

烘着吃

“I know this sounds crazy but it’s very good for you,” Lewis says. While baking, swap a ½ tablespoon of avocado (unsaturated fat) for 1 tablespoon of butter (saturated fat), or swap apple sauce, mashed banana or pumpkin puree for oils to reduce the amount of fat. “No one will ever know and this is a great source of added fiber.”

“我知道這聽起來很瘋狂，但對你是有益的，”劉易斯說道。烘焙時，將一勺黃油（飽和脂肪）換成半勺牛油果（不飽和脂肪），或者將食用油換成蘋果醬、香蕉泥或南瓜泥以減少脂肪。“沒人會知曉，這是補充纖維的極佳來源。”