Losing weight and getting in shape has never been an easy mission. We cannot survive without food and nowadays the temptation is too hard to resist: supermarkets are full of products that attract us.

减肥并且保持身形从来就不是轻而易举的。没有食物我们就无法存活，而今美食的诱惑实在难以抵挡：超市里满满当当都是吸引我们的产品。

Food industry does all possible to make us spend our money on groceries. Some of us become addicted¹ to some certain tastes and smells. However, if you want to stay healthy and look your best, then you should get used to reading the labels. The more natural products you buy, the better you will feel and look.

食品行业千方百计让我们把钱花在形形色色的美食上。我们有些人对某些特定的口味情有独钟。可你若要健康有形状态佳，那就得习惯阅读产品标签。你买的天然产品越多，你的状态就越好。

1. Carrots

胡萝卜

Carrots are one of the sweetest vegetables. They do contain sugar, however, sugars that are found in vegetables are much less harmful than those we find in cakes or candy. Carrots contain only 25 calories per cup which means you can add them to soups, pies, smoothies, eat them raw or bake carrots pies from time to time.This bright vegetable is famous for its high amount of carotene that is recommended to improve vision, skin and immune system.There are plenty of delicious dishes you can make using carrots. Include this vegetable in your menu if you want to increase your energy level!

胡萝卜是最甜的蔬菜之一。胡萝卜确实含糖，但所含糖比蛋糕和糖果里的糖要健康得多。一量杯的胡萝卜含25大卡热量，也就是说你可以加到汤里、馅饼里、还有牛奶水果冰沙里。可以生吃，也可以隔三差五烘烤个胡萝卜派。 胡萝卜色泽鲜亮，以其高含量胡萝卜素著称，是提高视力、改善肤质、增强免疫力的不二之选。用胡萝入料可以制作众多美味佳肴。如果你希望精力更充沛，那就把胡萝卜列到你的菜单上去吧。

2. Red bell peppers

大红灯笼椒

Another food that is very low in calories is the red bell pepper. They taste and smell nice yet contain less calories than apples. Add red bell peppers to your salads, eat them raw and enjoy good health and figure!One average red bell pepper contains only 40 calories which makes this vegetable an excellent product for those who keep track of their diet.They are rich in fiber², vitamin C and, although quite sweet, they contain only 1 gram of sugar. Red bell peppers are advised even if the person is not on any sort of a diet but simply wants to maintain his health, weight and have glowing skin.

另一款低热量食物是大红灯笼椒，吃起来、闻起来都很棒，热量还没苹果高。沙拉里加点灯笼椒， 生吃对健康有益还有助保持身材。一般红色灯笼辣椒仅含40大卡热量，对于控制饮食、记录热量摄取的人而言，灯笼辣椒是极好的。灯笼辣椒富含纤维和维C，虽然甜但糖量仅为1克。对于不节食但想保持健康、控制体重、追求肤色亮泽的人而言，灯笼辣椒是上佳的选择。

3. Cucumbers

黄瓜

Why do most of us adore cucumbers? First, because of their fresh smell that tastes good in vegetable smoothies and salads.Its fragrance³ is easily recognized and loved by all people. Not only do cucumbers taste and smell nice. They contain minimum calories since 98% of a cucumber is water!Cucumbers cleanse⁴ your body, skin, improve your hair and nails. To be short, cucumbers are a great beauty product that contains Vitamin C, potassium, B group vitamins and silica.

为什么大部分人都喜爱黄瓜呢？首先因为黄瓜闻起来很清新，混蔬果饮料和色拉里尝起来味儿倍美。 黄瓜沁人心脾的香味极易辨识、人人都爱。色香味美不说，黄瓜热量最低，因为黄瓜98%是水。黄瓜可以洗澡、洁肤、改善发质和修复指甲。简而言之，黄瓜是美容圣品，含维C、钾元素、B族维生素和硅元素。

4. Spinach⁵

菠菜

Just like most vegetables and fruits, spinach contains no fat. This plant provides us with B and C vitamins, protein, calcium⁶ and fiber. It is also rich in vitamin A and minerals, such as iron and magnesium⁷. Did you know that a cup of spinach contains just 20 calories? Add spinach to your sandwiches or snack on it when you feel hungry. Its rich buttery taste with a hint⁸ of sweetness will always beat your sweet cravings and will never ruin your diet or figure. Spinach can be used to make stir-fries and soups taste different and more unique.

正如大多数蔬果一样，菠菜不含脂肪，给我们提供维B和维C、蛋白质、钙和纤维。菠菜富含维A，还有铁、镁等矿物质。你可知，一量杯菠菜仅含20大卡热量？你饿的时候加点菠菜到你的三明治或者点心里吧，菠菜细嫩多汁、略带甜味的口感可以消除你对甜食的渴望，而且还不会破坏你的饮食，也不会影响你的身材。菠菜可以大火快炒烹饪，菠菜入汤味道与众不同。

5. Strawberries

草莓

One of our favorites is strawberries. Only if you allergic⁹ to these berries should you exclude them from your menu. If not, then by all means eat this fragrant¹⁰, sweet and delicious food. Strawberries make a healthy and delicious snack. They contain only 50 calories per cup.

草莓是我们最爱的食物之一。除非你对莓果过敏，否则你的菜单里一定得有草莓才好。不过敏的话，那就一定要尝尝这种气味芬芳、甜蜜可口的美食。草莓可以做健康美味的甜点。每量杯草莓才50大卡热量。

Use strawberries instead of sweet unhealthy desserts, add them to your favorite fruit salads, smoothies or simply eat them raw. These wonderful bright berries are rich in nutrients¹¹, minerals and vitamins. They can easily make your days without refined sugars easier. Be creative and make your own new dishes where the main ingredient will be strawberries.

把草莓加到你最爱的水果色拉、冰沙里，或者直接吃，不要加那些不健康的甜品。这些色彩亮泽的莓果营养丰富，富含维生素和矿物质，轻轻松松就可以让你一天不吃精制糖也保持好心情。发挥你的创造力，做几道以草莓为主要成分的创意美食。

6. Romaine lettuce¹²

长叶莴苣

Healthy food does not necessarily cost a lot. The point is to make smart decisions and choose what is best for you. If your budget is humble¹³ and you want to save, then try romaine lettuce – a cheap, yet very healthy and low-calorie food. This type of lettuce gives only 30 calories per cup. Besides these, you will get plenty of vitamins A and C. Romaine lettuce is a good and affordable¹⁴ way to improve your immune system and cardio health. Add it to your smoothies or salads.

健康食物不一定价格不菲。关键是要明智地决策，选择对你最有益的食物。如果你预算有限想节省，试试看价廉却不失健康的低热量食物长叶莴苣吧。这种莴苣每量杯才30大卡。此外，你还可以摄取大量维A和维C。长叶莴苣经济实惠，是提高免疫系统和增进心脏健康不错的选择。快加点长叶莴苣到你的沙冰和色拉里吧。

7. Oatmeal

燕麦

Oatmeal contains more calories than the foods that we have mentioned above. However, oatmeal is recommended for those who are on a diet because this product fills you up and you do not feel hungry for longer. Do not put anything in your oatmeal. If you do not like its plain taste, we suggest you add a few berries to it. Avoid adding sugar, jam or honey though.

比起上述其他食物，燕麦所含卡路里最高。不过燕麦是推荐给节食人士的，因为燕麦可以填饱肚子、带来饱腹感。燕麦里什么都不要加，你若是不喜欢这种清淡的口感，建议你加点莓果，不过不要加糖、果酱还有蜂蜜。

The seven foods mentioned above are low in calories, contain loads of nutrients, minerals and vitamins to help you in better shape and maintain or even improve your health. Another good thing about these 7 products is that they cost little and are affordable to all. They are available at any store and can be used to make your usual dishes taste different. What recipes do you know that contain these products? What are your favorites? Share your knowledge with us.

上述七种食物热量低、营养高，富含矿物质和维他命，有效帮你塑形、保持健康水平甚至改善身体素质。这七大食物另一大优点即价格低廉、人人可得，各店均有销售，给你平凡的菜品带来不凡的口感。你知道哪些食谱含有这些食物吗？你最爱哪几款？来和我们分享一下吧。