1、Teacher:XXXXX Healthy eating plateSource: Harvard University01Whole grainsEat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice). Limit refined grains (like white rice and white bread).FruitsEat plenty of fruits of all colors.Healthy proteinChoose fish, poultry, be
2、ans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats.VegetablesThe more veggies - and the greater the variety - the better. Potatoes and French fires dont count.Healthy oilsUse healthy oils (like olive and canola oil) for cooking, on salad, and at the table. Li
3、mit butter. Avoid trans fat.WaterDrink water, tea, or coffee (with little or no sugar). Limit milk/dairy (1-2 servings/day) and juice (1 small glass/day). Avoid sugary drinks.Vegetables and fruits02Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity
4、.No single fruit or vegetable provides all of the nutrients you need to be healthy. Eat plenty every day.A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a posi
5、tive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss. Their low glycemic loads prevent blood sugar spikes that can increase hunger.At least nine different families of
6、fruits and vegetables exist, each with potentially hundreds of different plant compounds that are beneficial to health. Eat a variety of types and colors of produce in order to give your body the mix of nutrients it needs. This not only ensures a greater diversity of beneficial plant chemicals but a
7、lso creates eye-appealing meals.Overall picturesKey pointsTips to eat more vegetables and fruits each day021. Keep fruit where you can see it. Place several ready-to-eat washed whole fruits in a bowl or store chopped colorful fruits in a glass bowl in the refrigerator to tempt a sweet tooth.2. Explo
8、re the produce aisle and choose something new. Variety and color are key to a healthy diet. On most days, try to get at least one serving from each of the following categories: dark green leafy vegetables; yellow or orange fruits and vegetables; red fruits and vegetables; legumes (beans) and peas; a
9、nd citrus fruits.3. Skip the potatoes. Choose other vegetables that are packed with different nutrients and more slowly digested carbohydrates.4. Make it a meal. Try cooking new recipes that include more vegetables. Salads, soups, and stir-fries are just a few ideas for increasing the number of tast
10、y vegetables in your meals.Tips:Vegetables, fruits, and disease - Cardiovascular disease冠心病02 A meta-analysis of cohort studies following 469,551 participants found that a higher intake of fruits and vegetables is associated with a reduced risk of death from cardiovascular disease, with an average r
11、eduction in risk of 4% for each additional serving per day of fruit and vegetables. The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Compared with those in the lowest category of fruit and vegetable intake (less than 1.5 servin
12、gs a day), those who averaged 8 or more servings a day were 30% less likely to have had a heart attack or stroke.Conclusions:Vegetables, fruits, and disease - Blood pressure02 The Dietary Approaches to Stop Hypertension (DASH) study examined the effect on blood pressure of a diet that was rich in fr
13、uits, vegetables, and low-fat dairy products and that restricted the amount of saturated and total fat. The researchers found that people with high blood pressure who followed this diet reduced their systolic blood pressure (the upper number of a blood pressure reading) by about 11 mm Hg and their d
14、iastolic blood pressure (the lower number) by almost 6 mm Hgas much as medications can achieve.Conclusions:Vegetables, fruits, and disease - Cancer02A study by Farvid and colleagues followed a Nurses Health Study II cohort of 90,476 premenopausal women for 22 years and found that those who ate the m
15、ost fruit during adolescence (about 3 servings a day) compared with those who ate the lowest intakes (0.5 servings a day) had a 25% lower risk of developing breast cancer. There was a significant reduction in breast cancer in women who had eaten higher intakes of apples, bananas, grapes, and corn du
16、ring adolescence, and oranges and kale during early adulthood. No protection was found from drinking fruit juices at younger ages.Conclusions:NoImageVegetables, fruits, and disease - Diabetes 糖尿病02A study of over 66,000 women in the Nurses Health Study, 85,104 women from the Nurses Health Study II,
17、and 36,173 men from the Health Professionals Follow-up Studywho were free of major chronic diseasesfound that greater consumption of whole fruitsespecially blueberries, grapes, and appleswas associated with a lower risk of type 2 diabetes. Another important finding was that greater consumption of fr
18、uit juice was associated with a higher risk of type 2 diabetes.Conclusions:Vegetables, fruits, and disease - Weight02Data from the Nurses Health Studies and the Health Professionals Follow-up Study show that women and men who increased their intakes of fruits and vegetables over a 24-year period wer
19、e more likely to have lost weight than those who ate the same amount or those who decreased their intake. Berries, apples, pears, soy, and cauliflower were associated with weight loss while starchier vegetables like potatoes, corn, and peas were linked with weight gain. However, keep in mind that ad
20、ding more produce into the diet wont necessarily help with weight loss unless it replaces another food, such as refined carbohydrates of white bread and crackers.Conclusions:Vegetables, fruits, and disease - Gastrointestinal health胃肠道健康02Fruits and vegetables contain indigestible fiber, which absorb
21、s water and expands as it passes through the digestive system. This can calm symptoms of an irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation. The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and may
22、 help prevent diverticulosis. Conclusions:Vegetables, fruits, and disease - Vision02Eating fruits and vegetables can also keep your eyes healthy, and may help prevent two common aging-related eye diseasescataracts and macular degenerationwhich afflict millions of Americans over age 65. Lutein and ze
23、axanthin, in particular, seem to reduce risk of cataracts. Conclusions:Protein03Protein is an essential macronutrient, but not all food sources of protein are created equal, and you may not need as much as you think. Learn the basics about protein and shaping your diet with healthy protein foods.Pro
24、tein is found throughout the bodyin muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. At least 10,000 different proteins make you what you are and keep you that way
25、.Protein is made from twenty-plus basic building blocks called amino acids. Because we dont store amino acids, our bodies make them in two different ways: either from scratch, or by modifying others. Nine amino acidshistidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, trypto
26、phan, and valineknown as the essential amino acids, must come from food.What Is Protein?Key pointsProtein03The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight.
27、 For a 140-pound person, that means about 50 grams of protein each day.For a 200-pound person, that means about 70 grams of protein each day.The National Academy of Medicine also sets a wide range for acceptable protein intakeanywhere from 10% to 35% of calories each day. Beyond that, theres relativ
28、ely little solid information on the ideal amount of protein in the diet or the healthiest target for calories contributed by protein. In an analysis conducted at Harvard among more than 130,000 men and women who were followed for up to 32 years, the percentage of calories from total protein intake w
29、as not related to overall mortality or to specific causes of death. However, the source of protein was important.How Much Protein Do I Need?NoImageTable: Comparing protein packages03Whole Grains04Whole grains offer a “complete package” of health benefits, unlike refined grains, which are stripped of
30、 valuable nutrients in the refining process.All whole grain kernels contain three parts: the bran, germ, and endosperm. Each section houses health-promoting nutrients. The bran is the fiber-rich outer layer that supplies B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. Ph
31、ytochemicals are natural chemical compounds in plants that have been researched for their role in disease prevention. The germ is the core of the seed where growth occurs; it is rich in healthy fats, vitamin E, B vitamins, phytochemicals, and antioxidants. The endosperm is the interior layer that ho
32、lds carbohydrates, protein, and small amounts of some B vitamins and minerals.Contain:Key pointsDifferent components effect on body04Bran and fiber slow the breakdown of starch into glucosethus maintaining a steady blood sugar rather than causing sharp spikes.Fiber helps lower cholesterol as well as
33、 move waste through the digestive tract.Fiber（纤维） may also help prevent the formation of small blood clots that can trigger heart attacks or strokes.Phytochemicals（植物化学成分） and essential minerals such as magnesium, selenium and copper found in whole grains may protect against some cancers.These compo
34、nents have various effects on our bodies:Whole Grains and Disease - Cardiovascular Disease冠心病04Eating whole instead of refined grains substantially lowers total cholesterol (胆固醇胆固醇), low-density lipoprotein (LDL, or bad) cholesterol(低密度脂蛋白低密度脂蛋白(LDL，有害的，有害的)胆固醇胆固醇), triglycerides(三酸甘油酯三酸甘油酯), and in
35、sulin levels (胰岛素水平胰岛素水平).In the Harvard-based Nurses Health Study, women who ate 2 to 3 servings of whole-grain products each day were 30% less likely to have a heart attack or die from heart disease over a 10-year period than women who ate less than 1 serving per week. A meta-analysis of seven maj
36、or studies showed that cardiovascular disease (heart attack, stroke, or the need for a procedure to bypass or open a clogged artery) was 21% less likely in people who ate 2.5 or more servings of whole-grain foods a day compared with those who ate less than 2 servings a week.Conclusions:Whole Grains
37、and Disease - Type 2 Diabetes 型糖尿病04In a study of more than 160,000 women whose health and dietary habits were followed for up to 18 years, those who averaged 2 to 3 servings of whole grains a day were 30% less likely to have developed type 2 diabetes than those who rarely ate whole grains. When the
38、 researchers combined these results with those of several other large studies, they found that eating an extra 2 servings of whole grains a day decreased the risk of type 2 diabetes by 21%.A follow-up to that study including men and women from the Nurses Health Studies I and II and the Health Profes
39、sionals Follow-Up Study found that swapping white rice for whole grains could help lower diabetes risk. Those who ate the most white ricefive or more servings a weekhad a 17% higher risk of diabetes than those who ate white rice less than one time a month. Those who ate the most brown ricetwo or mor
40、e servings a weekhad an 11% lower risk of diabetes than those who rarely ate brown rice. Researchers estimate that swapping whole grains in place of even some white rice could lower diabetes risk by 36%.Conclusions:NoImageWhole Grains and Disease - Cancer04 The data on cancer are mixed, with some st
41、udies showing a protective effect of whole grains and others showing none. A large five-year study among nearly 500,000 men and women suggests that eating whole grains, but not dietary fiber, offers modest protection against colorectal cancer. 14,15 A review of four large population studies also sho
42、wed a protective effect of whole grains from colorectal cancer, with a cumulative risk reduction of 21%. Conclusions:Whole Grains and Disease - Digestive Health04By keeping the stool soft and bulky, the fiber in whole grains helps prevent constipation, a common, costly, and aggravating problem. It a
43、lso helps prevent diverticular disease (diverticulosis) by decreasing pressure in the intestines. A study of 170,776 women followed for more than 26 years looked at the effect of different dietary fibers, including that from whole grains, on Crohns disease and ulcerative colitis. Though a reduced ri
44、sk of Crohns disease was found in those eating high intakes of fruit fiber, there was no reduced risk of either disease found from eating whole grains.Conclusions:NoImageWater05There are many options for what to drink, but water is the best choice for most people who have access to safe drinking wat
45、er. It is calorie-free and as easy to find as the nearest tap.Water helps to restore fluids lost through metabolism, breathing, sweating, and the removal of waste. It helps to keep you from overheating, lubricates the joints and tissues, maintains healthy skin, and is necessary for proper digestion.
46、 Its the perfect zero-calorie beverage for quenching thirst and rehydrating your body.Functions:Key pointsHow much water do I need?05Water is an essential nutrient at every age, so optimal hydration is a key component for good health. Water accounts for about 60% of an adults body weight. We drink f
47、luids when we feel thirst, the major signal alerting us when our body runs low on water. We also customarily drink beverages with meals to help with digestion. But sometimes we drink not based on these factors but on how much we think we should be drinking. One of the most familiar sayings is to aim
48、 for “8 glasses a day,” but this may not be appropriate for every person.NoImageConclusions:General recommendations for drinking water05Fever, exercise, exposure to extreme temperature climates (very hot or cold), and excessive loss of body fluids (such as with vomiting or diarrhea) will increase fl
49、uid needs.The amount and color of urine can provide a rough estimate of adequate hydration. Generally the color of urine darkens the more concentrated it is (meaning that it contains less water). However, foods, medications, and vitamin supplements can also change urine color. Smaller volumes of uri
50、ne may indicate dehydration, especially if also darker in color.Alcohol can suppress anti-diuretic hormone, a fluid-regulating hormone that signals the kidneys to reduce urination and reabsorb water back into the body. Without it, the body flushes out water more easily. Enjoying more than a couple o
