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2
吃精瘦肉和其它蛋白质。决定要吃的食物时,尽量选择精瘦肉。肉排、汉堡和其它红肉的脂肪含量通常很高,当然也有例外情况。鸡肉、鱼肉和豆类是更好的选择。[2]X
可靠来源
Centers for Disease Control and Prevention
前往来源
如果你是9到18岁的女孩,或是9到13岁的男孩,每天应该吃约140克肉和蛋白质。14到18岁的男孩每天应该摄取约180克蛋白质。[3]X
可靠来源
USDA Center for Nutrition Policy and Promotion
前往来源
这些分量可能比你平时吃的更少。举个例子,30克相当于⅓或¼的罐头金枪鱼(视产品大小而定)、1个鸡蛋、⅓到¼的汉堡肉饼(视产品尺寸而定),或是¼杯豆类。所以,一个汉堡肉饼相当于90到120克,也就是你当天所能摄取的全部蛋白质了。[4]X
可靠来源
USDA Center for Nutrition Policy and Promotion
前往来源
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3
多吃水果和蔬菜。如果你经常感到饿,与其吃预包装零食,不如选择水果和蔬菜。选择芹菜杆蘸天然花生酱、胡萝卜条或是一个苹果,代替你平时吃的饼干、薯片或蛋糕。[5]X
可靠来源
Centers for Disease Control and Prevention
前往来源
其它健康选择包括番茄片夹着茅屋奶酪一起吃,或是灯笼椒切成条状,蘸着鹰嘴豆泥吃。
如果你的年龄介于9到18岁,每天应该吃1½到2杯水果。[6]X
可靠来源
USDA Center for Nutrition Policy and Promotion
前往来源
9到13岁的男孩每天应该摄取2½杯蔬菜,,14到18岁的男孩则是3杯。9到13岁的女孩每天应该摄取2杯蔬菜,而14到18岁的女孩则应该摄取2½杯。[7]X
可靠来源
USDA Center for Nutrition Policy and Promotion
前往来源
具体克数视水果和蔬菜种类而定。
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4
尽量吃全谷物。全谷物就是全麦面条、全麦面包、全玉米粉、糙米和燕麦之类的食物。精制谷物则是白米、白面包和普通面条。全谷物经过的加工程序比较少,纤维含量更高,对你更好,给你更持久的饱腹感。[8]X
可靠来源
USDA Center for Nutrition Policy and Promotion
前往来源
9到13岁的女孩每天应该摄取约140克谷物,14到18岁的女孩应该摄取170克。9到13岁的男孩应该摄取170克,而14到18岁的男孩应该摄取230克。这些谷物至少有一半必须是全谷物。[9]X
可靠来源
USDA Center for Nutrition Policy and Promotion
前往来源
1片面包、½杯煮熟的米饭、½杯煮熟的面条、1杯麦片、玉米片等谷物食品均为30克。[10]X
可靠来源
USDA Center for Nutrition Policy and Promotion
前往来源
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5
选择低脂或脱脂乳制品。乳制品是很好的钙质和蛋白质来源。它也能给食物增添味道。但是在购买乳制品时,最好只选择低脂或脱脂产品,比如脱脂牛奶、低脂奶酪和脱脂酸奶。[11]X
可靠来源
USDA Center for Nutrition Policy and Promotion
前往来源
如果你的年龄介于9到10岁,每天应该摄取3杯乳制品。1杯指的是240毫升牛奶或酸奶,也可以是30到60克硬质或加工奶酪。[12]X
可靠来源
USDA Center for Nutrition Policy and Promotion
前往来源
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8
避开高热量食物。偶尔吃一块饼干没问题,但是尽量不要每天吃高热量食物。这些食物包括饼干、蛋糕、糖果和薯条。偶尔吃一次就好,不要每天吃。[15]X
可靠来源
National Institute of Diabetes and Digestive and Kidney Diseases
前往来源
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3
尝试新的活动。也许你过去不喜欢做运动,是因为没有选对活动。也许你真的不喜欢网球。没关系,你还有许多选择。比如说,试一试跳舞、游泳或跳绳。射箭、骑马等活动也能让你踏出家门动起来。[18]X
可靠来源
Centers for Disease Control and Prevention
前往来源
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4
休息的时候也要保持活跃。小小的举动也能增加你一整天的活动量。比如说学习累了,休息的时候,你通常只是听听歌,或是玩一会儿游戏。不如起身跳一下舞。跑下楼,或是在客厅转几圈。开合跳几分钟。做一会儿这些活动对你很有帮助。[19]X
可靠来源
National Heart, Lung, and Blood Institute
前往来源