外媒评出最健康的饮食法，原来少油少盐是关键！(2)

得舒饮食法（DASH Diet）是防治高血压饮食法（Dietary Approaches to Stop Hypertension）的简称，它在护心、降糖、减重等各个方面评估表现优异，综合排名高居榜首。

轻体协会建议每天服用复合维生素片以确保获得充足的钙、锌、镁、铁、维生素B-12和其他重要的营养成分。

总之，少吃油盐多吃菜，坚持锻炼轻体快！

多吃果蔬。

Do: Have a glass of red wine with dinner.

Nutrients like potassium, calcium, protein and fiber are crucial to fending off or fighting high blood pressure. You don't have to track each one, though.

The program assigns every food and beverage a SmartPoints value, based on its nutrition (higher amounts of saturated fat and sugar increase the point value; higher amounts of protein bring the point value down).

加一些豌豆、玉米、绿豆、胡萝卜等蔬菜，让它味道更鲜，维生素含量更高。

食用低脂或脱脂的乳品。

低脂低糖高蛋白，一周健康瘦2斤！

地中海饮食金字塔提倡多食用水果、蔬菜、全谷物、豆类、坚果、橄榄油和调味香料。

Try steamed mussels for a fresh seafood meal that can be prepared in about a half hour. Cook them in dry white wine for extra flavor.

Do: Serve up lean poultry and fish in moderation.

早餐从简即可。用低脂牛奶泡一碗麦片，撒上点蓝莓或桃片代替糖来增加甜味。

每周吃几次鱼、禽类、蛋和甜食。

轻体协会“体重秤之外”减重计划于2015年末发起，旨在帮助人们吃得更健康，运动更多，从而改变心态。

最重要的是，少吃盐！

Chicken noodle soup

美味的吞拿鱼配生菜是蛋白质和维生素的优质选择。

Chopped spinach salad and pear salad with sherry vinaigrette

地中海饮食法（Mediterranean diet）借鉴了地中海居民的饮食习惯，如少吃红肉、糖、饱和脂肪，多吃坚果等，可以有效帮助人们减重，维护心脑健康，预防癌症和糖尿病，被评为最健康、最易遵循的饮食法。

Lowering your fat intake is important for a heart-healthy diet.

每日推荐饮品：6杯水，适量红酒。

每月吃几次红肉。

Daily physical activity.

Eat fish and seafood at least a couple of times a week; and poultry, eggs, cheese and yogurt in moderation, while saving sweets and red meat for special occasions.

尝试一下半个小时即可出锅的海鲜大餐——清蒸贻贝吧。烹饪时加点干白葡萄酒会更美味哦。

据说第一批90后已经开始养生了。想要做一个健康的吃货，吃得科学很关键，但如今，网上流传着各种饮食法，多得让人无所适从。

每周至少吃几次鱼类和海鲜；适量食用禽类、蛋类、奶酪和酸奶，偶尔吃点甜食和红肉。

Do: Have low-fat or fat-free dairy.

饱腹感越强的食物分值越低，而在提供相同卡路里的前提下，高营养食物分值更低。

饮食宣言：

Top it off with a splash of red wine (if you want), remember to stay physically active and you're set.

可以用香草、香料或柠檬皮等调味。你的心脏会因此受益。

按照这种饮食计划，根据体形、性别、年龄的不同，每人每天可以吃掉的食物总分值也不一样，最少是30分。

Mediterranean diet pyramid emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices.

Weekly: fish, poultry, eggs and sweets.

Weight Watchers suggests taking a daily multivitamin to ensure you’re getting enough calcium, zinc, magnesium, iron, vitamin B-12 and other important nutrients.

There’s more to weight loss than counting calories – if you make healthier choices and behavior changes, you’ll feel better while losing weight.

Grab a handful for a protein-packed snack that will keep you from loading up on sugary junk later in the day.

DASH diet, which stands for Dietary Approaches to Stop Hypertension, tied with the Mediterranean diet for the top spot.

饮食宣言：

Do: Be moderately physically active for at least 2 hours and 30 minutes per week.

除此之外，小酌红酒（如果你喜欢的话），坚持运动，这就是地中海饮食法的秘籍啦。

晚餐喝一杯红酒。

适量锻炼，每周至少运动两个半小时。

不要吃太多红肉。

Don’t: Eat much red meat.

健康饮食很重要，少盐减脂是王道。

Tuna salad on a bed of lettuce

Bran flakes

Instead, season your dishes with herbs, spices or lemon zest. Your heart will thank you.

抓一小把杏仁作为高蛋白零食吧，它可以抑制你过会儿吃垃圾甜食的冲动。

Just emphasize the foods you've always been told to eat (fruits, veggies, whole grains, lean protein and low-fat dairy), while limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy foods and tropical oils, and sugar-sweetened beverages and sweets.