设计一份英语食谱

Breakfast
1-2 servings of fruit: “Berries and pomegranate are the fruits richest in micronutrients and anti-cancer compounds,” he says. “So try to include them often.”
Omega-3 fatty acids: Try walnuts, flax, hemp, or chia seeds. Your body can’t make these essential heart- and brain-healthy nutrients, so make an effort to include them in your diet. Blend them into a smoothie or serve them on top of your morning cereal.
Whole grain (optional): You’ll get a healthy dose of B vitamins and filling fiber. Try oatmeal or whole-wheat toast.

Lunch
Vegetables: Go for a big serving of veggies midday and you’ll be on right track for nutrient-calorie balance. Try a big bowl of steamed vegetables, a stir-fry, or a large salad.
A healthful source of fat: Healthy whole-food fats like olive oil and safflower oil are important—they help your body absorb nutrients from greens and also work to keep your heart healthy. Try Dr. Fuhrman’s website for some healthy seed- and nut-based salad dressing recipes.
Beans: Fuel yourself midday with some filling plant-based fiber and protein. Try some beans on top of a salad or in a bowl of vegetable bean soup on the side.
Fruit for dessert: Satisfy any sweet cravings with another nutrient-dense food.

Dinner
Vegetables: Begin with a vegetable dish like a salad or raw vegetables with a healthy dip.
Vegetables, and more vegetables: Stay on the H=N/C track with a vegetable-based main dish. Dr. Fuhrman suggests cooked greens, onions, and mushrooms (recognize the G-BOMBS?) served over wild rice or squash, or some steamed vegetables topped with a nut-based cream sauce.
1–2 ounces of animal products: Limit animal products to act more like a condiment in your meal, not a main source of calories, he recommends. Think a healthy chili atop a sweet potato with a big salad on the side.