每天吃更多水果和蔬菜的四种天才方法

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。它们给饮食增添了必需的营养成分，降低了心脏病、中风、癌症的风险并且还能控制体重。

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.

根据最近的一项美国报道所述：问题是87%的美国人并未达到建议的水果摄入量，且91%的人未达到建议的蔬菜摄入量。每天的建议量为两种水果和三份蔬菜，注册营养师丽贝卡•刘易斯说道。“我们应该不仅仅考虑吃传统沙拉，还可以考虑在饮食中加入更多的新鲜食材，”她补充说道。显然，那个方法并没有什么效果。

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.

把喜欢的蔬菜切碎，洒上橄榄油和香草，然后放在烤箱里烤20分钟，这样不用麻烦一顿美味的晚饭就做好了，没有什么比这更简单了。刘易斯说，额外的福利就是家里会充盈着这种香味。对于胡萝卜和山芋等硬一点的蔬菜，可以用锅慢慢炖。

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、胡萝卜或牛油果与水果混着吃就好吃多了。试试看将一半香蕉或一块芒果与一杯原味酸奶或牛奶混着吃。锻炼出汗后这样吃再好不过了，绿色奶昔提供了健康的碳水化合物以及多重营养成分。然而，她补充到：一定要在奶昔里加入蔬菜，以平衡水果中的糖分，记住这点十分重要。将蔬菜和水果的比率调到1:1.。

FREEZE THEM

冻着吃

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.

买水果和蔬菜要买最新鲜的，然后把它们冷冻起来。“冷冻后保留了所有的营养成分，还能让你省钱（因为不必在旺季购买了），”刘易斯说道。她最喜欢将香蕉和杏仁牛奶混在一起冷冻。

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.”

“我知道这听起来很疯狂，但对你是有益的，”刘易斯说道。烘焙时，将一勺黄油（饱和脂肪）换成半勺牛油果（不饱和脂肪），或者将食用油换成苹果酱、香蕉泥或南瓜泥以减少脂肪。“没人会知晓，这是补充纤维的极佳来源。”