Healthy food fuels our bodies,

健康的食物為你的身體提供能量

and gives us the energy to make us feel good.

也給予我們活力，讓我們心情愉悅

Living a balanced life includes regular physical activity,

均衡的生活包含規律的運動、

enough sleep

足夠的睡眠

and good nutrition.

和良好的營養

This video will focus on three ways to be healthy:

這部影片會把焦點放在這三個方向，來達成變健康的目標：

eating vegetables,

吃蔬果、

drinking water,

喝白開水、

and eating healthy fats.

以及吸收良好的脂肪

First, let's talk about vegetables.

第一，我們談到蔬菜

Eating vegetables is an important part of healthy eating.

攝取蔬菜是健康飲食中很重要的一部分

Vegetables are great because they have a lot of nutrition

蔬菜非常的好，因為它裡面含有許多的營養

through vitamins and minerals,

它內含了許多的維生素和無機物

and we can eat a lot of them because they are low in calories and fat.

而且我們可以大量的吃，因為它們含有的熱量和脂肪非常低

They help our body work properly and help us fight disease.

它們幫助我們的身體正常的運作以及對抗疾病

Did you know that most people do not eat enough vegetables?

你知道大多數的人都沒有吃到足夠的蔬菜嗎？

Each adult should eat at least 2-3 cups of vegetables per day,

每位大人一天需至少吃2到3杯的蔬菜

and your child should eat at least 1 or 2 cups.

而你的小孩應該要吃至少1或2杯的蔬菜

How can you help your family eat more vegetables?

怎麼樣才可以幫助你的家人，讓他們吃進更多的蔬菜呢？

Keep plenty of vegetables of different colors available.

盡你所能的拿到多樣不同顏色的蔬菜

Vegetables can be eaten at any time of day.

你可以在一天中的任何時間吃蔬菜

They are great to add to sandwiches,

它們加在三明治中、

pack into lunches,

包成午餐、

or add them to soup.

或是加在湯中都很好喔！

There are so many ways vegetables could be part of your meals and snacks.

有太多的方式，可以讓蔬菜變成你正餐或是點心中的一部分

Try our challenge!

試試看我們給你的挑戰！

Make it fun for the family by adding different colors,

透過加入不同顏色、

shapes, and ways to eat them.

形狀、和方式來攝取它們，讓你的家人也感到有趣

Your family will thank you for it.

你的家人會很感謝你的

Next, let's talk about water.

再來，我們來談開水

Did you ever wonder how much water you should be drinking each day?

你想知道你一天應該要喝多少水嗎？

How much water you need depends on your body size,

你需要攝取多少的水分，取決於你的身型、

how active you are,

你的活動量、

and where you live.

還有你居住的環境

The average person should try to drink 8 glasses each day.

平均每人每天應該要試著喝到8個玻璃杯的水

Water helps absorb nutrients and move oxygen throughout the body,

水分可以幫助我們吸收營養、讓氧氣在我們的體內運輸、

and to move toxins out of your body.

並將毒素從體內排除

Although most drinks can help us stay hydrated,

雖然大部分的飲料可以讓我們不會感到缺水

some drink choices are better than others.

有些飲品還是好於其他的

Water is great because it is all natural

開水是最棒的，因為它是純天然的

and does not have calories or sugar.

而且沒有任何熱量及糖分

It is better than other drinks like soda

這將比其他飲品好，例如：汽水

or fruit drinks that contain added sugars.

或是果汁這類被加入許多糖分的飲品

Sugary drinks are high in calories.

含糖飲料的熱量很高

Too many calories lead to weight gain,

太多的熱量會導致你的體重增加

which can contribute to health problems

這將可能對你的健康帶來危害

like heart disease and diabetes.

例如心臟病或是糖尿病

Choose the better choice, water.

選擇最好的選擇：白開水

Try our challenge!

試試看我們給你的挑戰！

Replace one serving of soda or sweetened drink with water each day.

將每一天的汽水或是含糖飲料，都替換成白開水

Adding lemon, orange or other fruit slices to water

加些檸檬汁、柳丁汁或是其他的水果片到開水中

makes it special and tasty,

讓它變得特別且好喝

without adding sugar.

而不加任何糖

Try adding mint leaves for a refreshing twist.

試著加接薄荷來神清氣爽一番

Water: It's the clear choice!

白開水：這是個很明顯的選擇！

Lastly, let's talk about fat.

最後，我們來討論脂肪

Did you know that there are several different kinds of fat?

你知道脂肪有分很多種類嗎？

Some types of dietary fat can promote good health

有些日糧脂肪對健康有幫助

and some can be trouble.

而有些則會帶來傷害

Fats in general should be eaten in smaller amounts

脂肪以常理來說，應該要攝取少量

because, over time,

因為，久而久之

they can be harmful to your body when you eat too much.

當你吃進了太多之後，它們對你的健康可能是有害的

Fat in the diet generally comes from meat,

一餐中的脂肪通常來自肉類、

lard, oil, and high fat food

豬油、油、還有高脂肪的食物

such us fried foods and sweets.

像是炸薯條和甜食

There are two kinds of fats:

脂肪有分兩種

solid fats, which remain hard at room temperature,

固體脂肪：在溫室中依然是固態

and oils, which are liquid.

還有油：為液態的

Solid fats like butter, solid margarine, lard, or meat fat

固體脂肪像是奶油、人造奶油、豬油或是肉類脂肪

are high in saturated fat and trans fat.

有很高的飽和脂肪和反式脂肪

These fats are also found in many baked goods and processed foods.

這種脂肪也常見於很多烘焙類食品和加工食品中

These fats are closely linked with higher cholesterol levels.

這種脂肪和高膽固醇有些關聯

This can be more of a problem for those who are overweight

對於那些體重過重的人

or have high blood pressure,

或是有高血壓、

heart disease,

心臟病、

or diabetes.

糖尿病的人，這都會是很大的麻煩

Liquid oils are a better choice than solid fats for staying healthy.

為了維持健康，液態的油是比固體脂肪更好的選擇

Eating smaller portions,

吃少份量、

eating more fruits and vegetables,

吃多一點水果和蔬菜、

and replacing high-fat, high- calorie foods

將高脂肪、高卡路里的食物

with leaner and low-fat foods

替換成精簡或低脂肪的食物

are all ways to eat smarter without counting fat grams or calories.

都是吃得更聰明，而不用計算油脂克數或是卡路里的方法

Try our challenge!

試試看我們給你的挑戰！

Choose to grill, bake, or broil your chicken and fish

選擇用燒烤、烘烤的方式處理雞肉和魚肉

instead of frying;

而不用炸的

or cook with using a "spray" of vegetable oils

或是煮菜時用灑的方式，使用蔬菜油

like canola or olive oil

像是菜籽油或是橄欖油

instead of cooking with butter or lard.

而不要用奶油或是豬油

Choosing healthier fats and lowering the fat in the food you eat

選擇較健康的脂肪，並減少你所要吃的食物中的脂肪

can make a big difference for your health and the way you feel.

可以使你的健康和你的身心感到非常大的不同

Healthy eating is about the choices you make.

吃得健康是以你所選擇的方式決定

Choosing water over sugary drinks,

選擇白開水而不選含糖飲料，

using oils instead of solid fats,

使用(液態)油而不用固體脂肪，

and adding more vegetables to your diet

並在你的飲食中多加些蔬菜

are all paths to a long, healthy life for you and your family.

都是你和你的家人可以一起通往長遠、健康生活的方法