(单词翻译:单击)
Youtube:你的早餐吃得健康吗?
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你的早餐吃得健康吗?
Fuel your body with one of these healthy breakfast options that you can eat at home or on the go.
根据下面这些在家中或在路上都可享用的早餐方案，为身体提供能量。
You Will Need
你需要
Low-fat protein
低脂蛋白
Low-fat dairy products
低脂奶制品
Whole grain foods
全谷食物
Fruit parfait
水果冻糕
Fresh fruits and vegetables
新鲜的水果和蔬菜
1 ripe banana, cut in pieces
1根成熟的香蕉切片
2 c. blueberries
2杯蓝莓
1/2 c. crushed ice
半杯碎冰
2 c. low-fat yogurt
2杯低脂酸奶
1/4 c. honey
1/4杯蜂蜜
Granola bar
格兰诺拉燕麦卷
Trail mix
干果
String cheese
奶酪丝
Hard-boiled egg
白煮蛋
Orange slices
橙子片
Equipment:
设备：
Blender
搅拌器
Cereal with 5 grams of fiber (optional)
含有5克纤维的谷类（可选）
Steps
步骤
STEP 1 Jump-start your morning
1.低脂蛋白启动你的早晨
Jump-start your morning with low-fat protein foods such as peanut butter, hard boiled eggs, nuts, or lean slices of poultry or meat.Protein will keep you feeling full longer.
用低脂蛋白食品启动你的早上，比如花生酱，坚果，或者比较瘦的禽肉或猪肉切片。蛋白质会让你更长时间内有饱腹感。
STEP 2 Enjoy low-fat dairy products
2.享受低脂奶制品
Enjoy low-fat dairy products, such as low-fat yogurt, skim milk, and low-fat cottage cheese.
享受低脂奶制品，比如低脂酸奶，炼奶，或者低脂松软干酪。
STEP 3 Start your day with whole grains
3.以全谷开始一天的生活
Start out your day with whole grains such as a whole-wheat bagel, low-fat bran muffins, hot or cold whole-wheat cereals, or crackers.Choose a cereal with at least 5 grams of fiber per serving.
以全谷食品开始新的一天，比如全麦硬面包，低脂麸皮松饼，热的或冷的全谷麦片，或者薄脆饼干。选择每份含有至少5克纤维的粮食。
STEP 4 Satisfy your hunger
4.水果充饥
Satisfy your hunger with a healthy fruit parfait. Mix your favorite fruit and granola with low fat-yogurt.
用健康的水果冻糕来充饥。将最喜欢的水果和格兰诺拉麦片与低脂酸奶混合起来。
STEP 5 Kick off the morning
5.水果蔬菜开始你的早上
Kick off the morning with fresh fruits and vegetables. Add fresh fruit to a multigrain pancake or to cold cereal.
以新鲜水果和蔬菜开始你的早上。向玉米杂粮饼或冷麦片中添加新鲜的水果。
STEP 6 Boost your energy
6.增加能量
Boost your energy with a morning smoothie. Toss the banana, blueberries, crushed ice, yogurt, and honey in a blender for 45 seconds, or until smooth. This snack is full of antioxidants and vitamins.
以奶昔为你的早上添加能量。把香蕉，蓝莓，碎冰，酸奶和蜂蜜放在搅拌器中搅拌45秒钟，或者直到润滑为止。这道美食中含有丰富的抗氧化剂和维他命。
STEP 7 Eat smart
7.吃得精致
Eat smart if you are on the go. Grab a granola bar, trail mix, string cheese, hard-boiled eggs, or orange slices. Stay alert and healthy by making breakfast the most important meal of your day.
如果是在路上，吃得精致一点。拿一点格兰诺拉燕麦卷，干果，奶酪丝，白煮蛋或橙子片。保持警醒和健康，将早餐作为一天中最重要的一餐。
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