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。

Mediterranean Diet

饮食习惯英文 2019-01-11 11:30 分类:资讯 阅读()

你可能听说过当下很火的Whole30饮食法,这种饮食法禁止你摄入糖、酒精、谷物、乳制品、豆类等。如果这个饮食法有一点是你需要了解的,那就是它特别不近人情。

来源:

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。

有删减

Useful Expressions

当然Whole30饮食法的潜在好处就是让人的体重保持稳定。能坚持下来的人都说消化更好了,更有活力了,试用这个饮食法后体重下降了,但也并非每个人都如此。

下载音频

Losing weight

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.

  1. I’m trying to lose weight.

  2. I can’t fit in my pants anymore

  3. He’s lost 30 pounds.

  4. She’s overweight.

  5. She’s in good shape.

  6. You know that 20% of American adults are overweight?

  7. I’m so out of shape.

  8. How do you keep fit?

  9. I’m on a special diet.

  10. What’s the best weight-loss programme?

  11. You need a reduced amount of sugar in your diet.

  12. I tend to eat a lot while watching TV.

  13. I like to eat when I’m feeling depressed.

  14. Don’t eat out of boredom.

  15. Your diet is not healthy.

  16. You’re eating too much fatty food.

  17. Do you have low-fat yoghurt

  18. I’ve quit red meat.

如果你正考虑要试试Whole30饮食法(或者坚持不下去了),手边准备好这张清单,随时提醒自己这是你的选择。下面就介绍一下Whole30饮食法可以吃什么。

Mediterranean /ˌmɛdɪtəˈreniən/

Organic foods

1 Unprocessed meats。

* n. 地中海

  1. She’s a vegan.

  2. Are these vegetables grown organicly?

  3. Do you have an organic food section?

  4. Is there an organic food store nearby?

  5. It’s difficult to get organic food products.

  6. These foods contain a lot of protein.

  7. Milk in high in calcium and good for your body.

  8. Tofu is a major source of protein for vegetarians.

  9. We eat too much refined food.

  10. The raw living foods life style has become a trend.

  11. An organic food diet has proved to be efficient for cancer patients.

  12. Try to avoid eating as much as you can.

  13. There are a lot of advantages of eating organic food.

未加工的肉类

* adj. 地中海的

Conversation

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* peas/pi/

  1. 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.

肉类是Whole30饮食法的基础。这是个好消息,因为依靠蛋白质提供能量是推迟饥饿的关键,帮你避开非Whole30饮食法推荐的食物。你买的肉最好是有机的而且是食草料的,但最重要的是随便什么未加工的肉类餐桌上有很多就可以(培根、火腿、意大利蒜味腊肠等):牛肉、鸡肉、火鸡肉、猪肉、羔羊肉、鸭肉,你能想到的都可以。

* legumes/’leɡju:m/

B: It’s only 10 o’clock. Did you have breakfast this morning?

2 Seafood。

* 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.

海产品

* grains/ɡren/

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?

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* n. 粮食;颗粒;[作物] 谷物;纹理

饮食习惯英文 饮食生活英语6-饮食习惯

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
shellfish)。

* moderate/‘mɑdərət/

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.

如果肉类吃腻了,海产品也是补充蛋白质很好的方式。Whole30饮食法中也允许吃海产品(包括贝类)。

* 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.

但有些海产品比其他的更有营养,专家建议每周至少吃两次3.5盎司烹饪好的富含脂肪的鱼类,如三文鱼、沙丁鱼和鲱鱼。

* adj. 不饱和的

A: All these rules sound very easy. I should give it a try. Thanks for
the tips.

3 Eggs。

* olive/ˈɑlɪv/

After 2 hours.

蛋类

* 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.

皇家88平台 3

* 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.

尝试Whole30饮食法就不可避免地要依靠蛋类,蛋类富含高质量的蛋白质,有助于延长饱腹感。蛋类也含有胆碱,对晚年的认知健康有好处。

health-promoting 促进健康

A: So that’s 1100 calories already. That means I only have 900 calories
for dinner.

4 Vegetables。

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.

蔬菜

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?

皇家88平台 4

preservatives/prɪ’zɝvətɪv/

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.

如果你在尝试Whole30饮食法你就可以放心了,因为餐桌上每种蔬菜量都很大,你就可以随便逛超市的蔬菜区了。

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
food groups。

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)

蔬菜富含纤维,不仅使你有饱腹感,而且对维持胆固醇水平有好处,也比大部分食物种类所含的热量更低。

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?

5 Fruit。

premature/ˌprimə’tʃʊr/

B: I’m making energy soup. Would you like some?

水果

* adj. 早产的;不成熟的;比预期早的

A: What’s in it?

皇家88平台 5

* 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?

虽然提出Whole30饮食法的人没说你可以随便吃水果,但吃一些当然还是可以的。

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
months。

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.

皇家88平台 6

水果不仅含有维生素、矿物质、抗氧化物和纤维,还能补水,在夏天这一点就很重要。

The word Mediterranean refers to the origins of the diet, rather than to
specific foods such as Greek or Italian foods.

6 Potatoes。

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
improved health.

土豆

trace

皇家88平台 7

  1. 稀有元素,微量

  2. garlic/’ɡɑrlɪk/

  3. n. 大蒜;蒜头

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
stews /stju:/.

虽然从严格意义上来说土豆属于“蔬菜”的范畴,但Whole30饮食法里包含土豆还是更让人惊讶的一件事。

flavouring/’fleivəriŋ/

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

白薯不被大家看好,因为淀粉含量高,但却是天然食品,也富含营养。

* v. 给…加味(flavour的ing形式)

7 Avocados, cashews, and other high-fat foods。

* herbs /hɝb/

牛油果、腰果等高脂肪的食物

* n. 香草,药草

皇家88平台 8

* flavours/ˈflevɚ/

Avocados, olives, cashews, and coconuts are all high-fat and keep you
fuller for longer。?

* n. 香味;滋味

牛油果、橄榄、腰果和椰子都是高脂肪的食物,能延长饱腹感。

* 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:/

当然对于像牛油果这样热量高的食物,适量食用是关键。

* v. 炖;焦虑(stew的三单形式)

8 Olive oil。

* n. 炖汤;杂烩(stew的复数)

橄榄油

General principles

皇家88平台 9

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/.

对喜欢橄榄油的人来说有个好消息:Whole30饮食法认为特级初榨橄榄油、酥油、纯净黄油、椰油完全可以吃,提出Whole30饮食法的人认为这些都是“烹饪脂肪”,但你也可以把它们淋在其他食物上。(比如,你可以在沙拉上滴点特级初榨橄榄油增加脂肪的摄取量)。

* Limit your red meat intake – fish and poultry/’poltri/ are healthier
substitutes/’sʌbstɪtut/.

9 Coffee

* Where possible, use mono-unsaturated olive oil or rapeseed/’repsid/
oil in place of animal fat such as butter or lard /lɑrd/.

咖啡

* Limit your intake of highly processed fast foods and ready meals,
which may be high in salt and saturated fat.

皇家88平台 10

* 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
sweeten it。

* Do not add salt to your food at the table – there is already plenty
in the food.

Whole30饮食法允许喝咖啡真是太好了(当然是不含奶油和糖的)。你可以在咖啡里加一点肉桂粉稍微增加一下甜度。

* 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
day.

而且咖啡真的对健康很有好处:因为它含有抗氧化剂和多酚,可以降低患糖尿病、肾结石和某些癌症的风险。

* 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。

Maximise  /ˈmæksəˌmaɪz/

大部分香草和香料

* vt. 把…增加到最大限度;尽量增大(等于maximize)

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* cereals/’sɪrɪəl/

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

这是Whole30饮食法中你可以灵活处理的部分,因为大部分香草、香料和调料都可以用,能使你的饮食不那么单调乏味。

* poultry/’poltri/

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
savory dishes。

* n. 家禽

在饮食里加入低热量的调料真的太棒了,我最喜欢在甜食中加肉豆蔻和肉桂粉(烤水果上撒一点);大蒜、红辣椒片和迷迭香都可以调出美味。

* 家禽肉

* substitutes/’sʌbstɪtut/

* n. 代用品;代替者

* vi. 替代

* vt. 代替

* rapeseed/’repsid/

* 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

* biscuits/’biskits/

* n. 饼干;小面包(biscuit的复数形式)

* beverage/‘bɛvərɪdʒ/饮料

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.

portions /’pɔ:ʃən/

* 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.

Tinned /tɪnd/

* 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)

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