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  • Healthy eating helps children and their parents live healthy lives.

    健康的飲食幫助孩童及他們的家長有健康的生活

  • 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

Healthy eating helps children and their parents live healthy lives.

健康的飲食幫助孩童及他們的家長有健康的生活

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健康飲食英語(美國口音) (Healthy Eating in English (accent from USA))

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    薛明璟 發佈於 2021 年 01 月 14 日
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