You‘ve probably heard of the ultra-trendy Whole30 program， the diet
that prohibits you from eating sugar， alcohol， grains， dairy，
legumes， and more。 And if there’s one thing you know about it， it‘s
that it’s pretty freaking brutal。
饮食习惯英文 2019-01-11 11:30 分类：资讯 阅读()
Unit 6 Eating Habits
Of course， the potential benefits of the Whole30 diet keep people in
line。 Whole30 survivors often report better digestion， higher energy
levels， and weight loss as a result of trying the diet， though these
results might not apply to everyone。
If you‘re thinking about embarking on a round of Whole30 （or you’re
feeling stuck in the middle of one）， keep this list on hand to remind
you of your options。 Here‘s what you can eat on the Whole30 diet。
The Mediterranean /ˌmɛdɪtəˈreniən/ Diet is rich in vegetables, fruit,
peas/pi/ and beans (legumes/’leɡju:m/) and grains/ɡren/. It also
contains moderate/’mɑdərət/ amounts of chicken and fish. There is little
red meat and most fat is unsaturated /ʌn’sætʃə’retɪd/ and comes from
olive/ˈɑlɪv/ oil and nuts. Having a small amount of red wine has been
shown to increase the health benefits.
I’m trying to lose weight.
I can’t fit in my pants anymore
He’s lost 30 pounds.
She’s in good shape.
You know that 20% of American adults are overweight?
I’m so out of shape.
How do you keep fit?
I’m on a special diet.
What’s the best weight-loss programme?
You need a reduced amount of sugar in your diet.
I tend to eat a lot while watching TV.
I like to eat when I’m feeling depressed.
Don’t eat out of boredom.
Your diet is not healthy.
You’re eating too much fatty food.
Do you have low-fat yoghurt
I’ve quit red meat.
1 Unprocessed meats。
* n. 地中海
She’s a vegan.
Are these vegetables grown organicly?
Do you have an organic food section?
Is there an organic food store nearby?
It’s difficult to get organic food products.
These foods contain a lot of protein.
Milk in high in calcium and good for your body.
Tofu is a major source of protein for vegetarians.
We eat too much refined food.
The raw living foods life style has become a trend.
An organic food diet has proved to be efficient for cancer patients.
Try to avoid eating as much as you can.
There are a lot of advantages of eating organic food.
* adj. 地中海的
- I’m on a diet.
Meat is a cornerstone of the Whole30 diet。 That‘s good news， since
fueling up on protein is key to keeping hunger at bay and dodging
cravings for non-Whole30 approved foods。 Ideally， the meat you buy
should be organic and grass-fed， but ultimately， pretty much any
non-processed （re： bacon， ham， salami， etc。） meat is on the
table： beef， chicken， turkey， pork， lamb， duck， you name it。
* n. 豌豆
A: Chee, I’m so hungry.
B: It’s only 10 o’clock. Did you have breakfast this morning?
* n. 豆类；豆科植物；蔬菜（legume的复数）
A: No, I’m on a diet. My goal is to lose 15 pounds. I only had a meal
replacement drink before I left for work.
B: I don’t really think skipping meals is the way to go if you want to
lose weight. Also diet powder can’t replace a real meal. A shake can
provide enough fiber and anti-oxide that found in fruit and vegetables.
A: So you are saying that I should still have solid food for every meal?
How may I lose weight if I don’t eat less?
* n. 粮食；颗粒；[作物] 谷物；纹理
Seafood is a great way to get your protein fix if you need a break from
meat — and on the Whole30 diet， it‘s all allowed （including
B: Your body will try to store more fat and calories than usual because
skipping meals lower your metabolism. You’ll end up in eating a lot more
for lunch because you didn’t have enough to eat in the morning. A meal
replacement plan might help you lose some weight in a short-period time,
but in the long run, you need to develop healthy eating habits in order
to stay fit.
* adj. 稳健的，温和的；适度的，中等的；有节制的
A: I’m always wondering how you can stay in such good shape. You don’t
go to the gym and your diet is normal. What’s your secret?
Some types of seafood have more benefits than others， though。 Experts
recommend incorporating at least two 3.5-ounce weekly servings of cooked
fatty fish like salmon， sardines， and herring into your diet。
* unsaturated /ʌn’sætʃə’retɪd/
B: Well, a balanced diet is the key. I try to make sure I always have
enough protein and vegetables and less fat and sugar for each meal.
Appropriation is important too. As my grandmother said, you should
always leave the table feeling half full. It’s much better to eat small
frequent meals than having one large meal.
* adj. 不饱和的
A: All these rules sound very easy. I should give it a try. Thanks for
After 2 hours.
* n. 橄榄；橄榄树；橄榄色
B: Oh, Helen, I thought you took my advice seriously, but look the food
on your tray.
* adj. 橄榄的；橄榄色的
A: I did listen to you. Look, I’ve got protein from the hamburger and
fiber from the salad. It looks quite balanced to me.
It just might be impossible to get through a round of Whole30 without
leaning heavily on eggs。 They boast high-quality protein， helping you
feel fuller for longer。 Eggs also offer choline， which can benefit
cognitive health later in life。
In combination/ˌkɑmbɪ’neʃən/ with moderate exercise and not smoking, the
Mediterranean Diet offers a scientifically researched, affordable,
balanced and health-promoting lifestyle choice.
B: You should watch your intake of fat, sugar and calorie. Normally, we
need 2000 calories per day. Let’s take a look at your food. A cheese
burger has about 400 calories; a large coke has about 200 calories,
those large French fries are the worst. They have at least 500 calories
to this meal.
A: So that’s 1100 calories already. That means I only have 900 calories
The health benefits
B: Wait, I haven’t included the jelly donut and the copy of creamed
sugar. Also, there is too much dressing on your salad. You should not
only watch the number of calories, but also the amount of fat and sugar
you have every day.
The typical Western diet is high in animal fats, sugar and
preservatives/prɪ’zɝvətɪv/ but low in fruit and vegetables. Scientific
research has shown that this food combination is partially/’pɑrʃəli/
responsible for triggering many chronic/‘krɑnɪk/ diseases and cancers.
A: How can I do it?
B: Just remember to choose food that’s high in fiber and low in sugar
and fat. Instead of white bread, try to get whole-wheat bread for your
sandwiches. Avoid deep fried food and sweets. You could replace donuts
with vegestips, or pieces of fruit if you have a craving for snacks.
Also, use skimmed milk instead of cream milk in your coffee.
If you try the Whole30 diet， rest assured that pretty much every
vegetable is on the table， so you can take a gander through the produce
section of your grocery store with total freedom。
* n. 防腐剂；预防法；防护层
A: My father used to tell me, whatever tastes good is bad for your body.
I should have listened to his words of wisdom.
Research has also shown that following a Mediterranean diet can reduce
the chance of developing conditions such as heart disease, type 2
diabetesˌdaɪə’bitiz/, high blood pressure, obesity/oˈbisɪti/, some
cancers, Parkinson’s disease and Alzheimer’s disease.
2 Raw foods.
Vegetables offer fiber， which is not only satiating but can benefit
cholesterol levels。 They‘re also generally lower in calories than most
It can also be useful for people wishing to lose weight as it is rich in
fruit and vegetables and lower in sugars and saturated fats than a
typical Western diet.
(A The sound of a blender)
Switching from a Western to a Mediterranean diet represents a healthy
lifestyle choice. It can reduce the risk of a premature/ˌprimə’tʃʊr/
death and increase the chance of a healthy retirement /rɪ’taɪɚmənt/,
free from long-term medication.
A: Good morning, Lily, what are you making?
B: I’m making energy soup. Would you like some?
* adj. 早产的；不成熟的；比预期早的
A: What’s in it?
* retirement /rɪ’taɪɚmənt/
B: Bean sprouts, whit grass, carrots, baby greens, pumpkin seeds, kiwi,
apple and seaweed. It’s really good for your body.
While the Whole30 creators don‘t say you can eat as much fruit as you
want， eating some fruit is definitely encouraged。?
* n. 退休，退役
A: Umm, no thanks. I will just have milk and cereal. By the way, why do
you call it energy soup? It’s just a bunch of fruit and vegetables.
Isn’t the meat the energy source?
The Mediterranean Diet
B: That’s a good question. In fact, Likings such as peas, beans, and
mentos are high in protein. Also, dark leafy beans are the major protein
for many animals. According to many scientific researchers, commercial
meat contains a lot of hormones and chemicals that are bed for us.
In addition to offering vitamins， minerals， antioxidants， and fiber，
fruit is also very hydrating， which is important for the summer
The term ‘Mediterranean Diet’ describes a specific mix of
dietary/’daɪə,tɛri/ food ingredients, shown to promote health and long
life in people from many countries, including the UK and USA.
The word Mediterranean refers to the origins of the diet, rather than to
specific foods such as Greek or Italian foods.
Using a wide range of fruits and vegetables gives the body maximum
access to sources of vitamins, minerals and other trace nutrients. There
are individual foods within the Mediterranean Diet which are
particularly beneficial/ˌbɛnɪ’fɪʃl/ to health, such as olive oil,
garlic/’ɡɑrlɪk/ and some fruits and vegetables but overall it is the
combination of foods within a healthy lifestyle which is linked to
While these technically fall under the “vegetable” category， potatoes
are one of the more surprising inclusions on the Whole30。?
The overuse of salt in flavouring/’fleivəriŋ/ Western-style meals and
fast foods has been linked with increased blood pressure. The healthy
alternative is to replace the excess/ˈɛkˌsɛs/ salt with herbs /hɝb/ and
also garlic, as Mediterranean people have done for many years. This can
also add new flavours/ˈflevɚ/ to quite simple pasta, rice dishes and
White potatoes are seen as ‘bad’ because they can be high in starch，
but they are a whole food and also contain great nutrients。
* n. 香料；调味料
* v. 给…加味（flavour的ing形式）
7 Avocados， cashews， and other high-fat foods。
* herbs /hɝb/
* n. 香草，药草
Avocados， olives， cashews， and coconuts are all high-fat and keep you
fuller for longer。?
* n. 香味；滋味
* vt. 给……调味；给……增添风趣
Of course， in the case of foods like avocados， which are high in
calories， moderation is key。
* stews /stju:/
* v. 炖；焦虑（stew的三单形式）
8 Olive oil。
* n. 炖汤；杂烩（stew的复数）
The Mediterranean Diet is not about quick fix superfoods. Nor is it a
strict list of what you should not eat. Rather, the Mediterranean Diet
is a formula for healthy day-to-day eating over the long term. Here’s a
quick guide for those who would like to try it:
Good news for olive oil fans： the Whole30 diet considers extra virgin
olive oil， ghee， clarified butter， and coconut oil totally OK。 The
authors of the diet refer to these as “cooking fats，” though you can
use them to top off other foods as well。 （You can， for instance，
drizzle a salad with a little EVOO for an extra filling fat boost。）
* Maximise /ˈmæksəˌmaɪz/ your intake of vegetables, peas and beans
(legumes), fruits and wholegrain/’holɡren/ cereals/’sɪrɪəl/.
* Limit your red meat intake – fish and poultry/’poltri/ are healthier
* Where possible, use mono-unsaturated olive oil or rapeseed/’repsid/
oil in place of animal fat such as butter or lard /lɑrd/.
* Limit your intake of highly processed fast foods and ready meals,
which may be high in salt and saturated fat.
* Eat no more than moderate amounts of dairy /’dɛri/ products and
preferably low-fat ones.
Thankfully， coffee is allowed on the Whole30 （sans cream and sugar，
of course）。 You can add a dash of cinnamon to your coffee to slightly
* Do not add salt to your food at the table – there is already plenty
in the food.
* Snack /snæk/ on fruit, dried fruit and unsalted nuts rather than
cakes, crisps and biscuits/’biskits/.
Plus， coffee actually has some promising health benefits： because it
contains antioxidants and polyphenols， it may cut your risk for
diabetes， kidney stones， and certain cancers。
* Drink (red) wine during meals but no more than two small glasses per
* Water is the best ‘non-alcoholic /ˌælkə’hɔlɪk/ beverage/’bɛvərɪdʒ/’
(as opposed to sugary drinks), although health benefits have also been
claimed for various teas and coffee.
10 Most herbs and spices。
* vt. 把…增加到最大限度；尽量增大（等于maximize）
This is your opportunity to get crafty on the Whole30 — since most
herbs， spices， and seasonings are allowed， they can help prevent your
meals from feeling boring and repetitive。?
* n. [作物] 谷类；谷类食品
These are so great for adding low-calorie flavor to meals。 Some of my
favorites are nutmeg and cinnamon for sweeter recipes （add a dash to
grilled fruit）； and garlic， red pepper flakes， and rosemary for
* n. 家禽
* n. 代用品；代替者
* vi. 替代
* vt. 代替
* n. 油菜籽
* lard /lɑrd/
* vt. 润色，点缀；涂加猪油
* n. 猪油
* dairy /’dɛri/
* n. 奶制品；乳牛；制酪场；乳品店；牛奶及乳品业
* adj. 乳品的；牛奶的；牛奶制的；产乳的
* Snack /snæk/
* n. 小吃，快餐；一份，部分
* vi. 吃快餐，吃点心
* n. 饼干；小面包（biscuit的复数形式）
Mediterranean Diet ingredients
Vegetables and fruits
The World Health Organization (WHO) – and the UK Government’s
Change4Life campaign – recommend we eat five portions /’pɔ:ʃən/ of fruit
and vegetables a day. This guidance is partly based on research into the
Mediterranean Diet. Other governments recommend higher levels of fruit
and vegetables, such as seven or even ten portions daily.
* n. 部分（portion的复数形式）；加大份量
A wide variety of fresh vegetables and fruits is an important part of
the Mediterranean Diet. Tinned /tɪnd/, dried and frozen fruit or
vegetables are also valuable in the diet.
* adj. 罐头的；镀锡的，包马口铁的；听装的
* v. 包以马口铁（tin的过去分词）