1.White potatoes

白薯

White potatoes don’t get the kind of praise sweet potatoes do, but these starchy tubers are still a great high-fiber², low-calorie vegetable. Baking it with the skin on will retain much more potassium than peeling, cubing and boiling.

白薯不像甜薯那么受欢迎，但这种富含淀粉的块茎植物也富含纤维，热量低。带皮烘焙比削皮、切块、煮能保留更多的钾。

2.Beans

豆类

Loaded with fiber and resistant³ starches⁴, beans serve as a ‘probiotic food’ that feeds the beneficial bacteria in your gut⁵, or microbiome. The soluble⁶ fiber also helps keep you feeling full longer.

豆类富含纤维和抗性淀粉，可用作“益生菌食品”，为肠道或菌群提供有益细菌。可溶性纤维也能帮你更长时间保持饱腹感。

3.Beef

牛肉

If you’re opting⁷ for lean cuts of grass-fed beef(like top round and sirloin tip), you’ll get a good source of iron and zinc⁸, the two most important minerals in the body. Iron helps deliver oxygen to tissues and organs, while zinc supports the immune system.

如果你选择吃草的牛的瘦肉（如牛腱或里脊肉），能很好地补充铁和锌这两种体内很重要的矿物质。铁帮助向组织和器官运输氧，锌有助于提高免疫力。

4.Pasta

意大利面

Pasta provides energy that fuels our muscles and brain once its broken down, and can serve as the perfect foundation to a meal when paired with fiber-filled vegetables, and proteins, like chicken, shrimp⁹, or beef. Whole wheat pasta is a better-for-you option, offering more fiber and other nutrients¹⁰.

意大利面在肌肉和大脑受损时提供能量，和富含纤维的蔬菜、蛋白质（如鸡肉、虾、牛肉等）也是完美的搭配。全麦意大利面是更好的选择，为你提供更多纤维和其他营养物质。

5.Butter

黄油

Adding a teaspoon¹¹ to sautéed vegetables will help your body absorb fat-soluble vitamins(E, A, D and K). Choose butter from grass-fed cows; it has less saturated¹² fat and more unsaturated(good) fatty acids, which can be stored in your muscle cells. They can also act as a fuel source during exercise.

清炒的蔬菜中加一茶匙黄油有助于身体吸收脂溶性维生素（维生素E、A、D和K）。要选择吃草奶牛的黄油，这种黄油含有较少的饱和脂肪酸和较多的不饱和脂肪酸（对身体有好处），可以储存在肌肉细胞中，在锻炼时提供能量。

6.Chocolate

巧克力

All forms of chocolate stimulate¹³ the release of ‘happiness’ neurotransmitters. It’s also rich in plant flavanols, antioxidants, and magnesium¹⁴, which can help reduce stress.

所有巧克力都能刺激身体释放“快乐”神经递质，巧克力也富含黄烷醇、抗氧化剂和镁，能帮你缓解压力。

7.Bacon

培根

Bacon is not only a great source of thiamine, an energy-producing vitamin, but also rich in protein and nitrates. Nitrates are actually beneficial to our heart health and immune function, and react to the acid in our stomach, forming nitric oxide¹⁵, which promotes good cardiovascular function.

培根不仅富含提供能量的维生素B，还含有蛋白质和硝酸盐。硝酸盐真的对心脏健康和免疫功能有好处，能和胃里的酸反应产生一氧化氮，对心血管有好处。

8.Coffee

咖啡

A cup of coffee helps boost your mood by releasing the feel-good hormone¹⁶ dopamine. The antioxidants and caffeine can also help improve workout performance. Just avoid a cup 4-6 hours before bed.

喝杯咖啡能帮你改善心情，释放使你兴奋的多巴胺。抗氧化剂和咖啡因也有助于改善运动表现，睡前4-6小时不要喝咖啡。

9.Whole eggs

整个鸡蛋

Eggs, including the yolks, are low in calories, rich in protein, and provide 19 valuable vitamins and minerals including choline and lutein, which support healthy nerve and muscle function. The yolk¹⁷ is rich in vitamin D and cholesterol¹⁸.

鸡蛋包括蛋黄都是低热量、高蛋白，为你提供19种优质维生素和矿物质，包括胆碱和叶黄素，促进神经和肌肉功能健康。蛋黄富含维生素D和胆固醇。

10.Coconut¹⁹ oil

椰油

Coconut contains 90% saturated fat, mostly MCTs. MCTs allows them to permeate²⁰ cells more easily than other fats for more immediate²¹ benefits. Coconut is also a natural source of lauric acid, which can kill harmful bacteria, viruses, and fungus²² on your skin.

椰子中90%是饱和脂肪，主要是中链甘油三酯，比其他脂肪更容易渗透进细胞，能迅速起效。椰子也是月桂酸的天然来源，能杀死皮肤上的有害细菌、病毒和真菌。

11.Beer

啤酒

Beer contains several B vitamins, particularly folic acid, which is beneficial to heart health and preventing anemia²³. It also has lactoflavin and nicotinic acid, which can help reduce insomnia²⁴.

啤酒含有几种B族维生素，尤其是叶酸，它对心脏健康有好处，预防贫血。啤酒也含有乳黄素和烟酸，有助于减少失眠。

12.Corn

玉米

Corn is a good source of carotenoid antioxidants that support immune, eye and skin cells from oxidation. The rich starch¹ and fiber combo provides sustained energy release that can help with blood sugar regulation and serves as a food source for beneficial gut bacteria.

玉米富含类胡萝卜素抗氧化剂，抑制免疫系统、眼睛和皮肤细胞老化。丰富的淀粉和纤维合成物能持久提供能量，有助于控制血糖，还是能提供肠道有益菌的食物。

13.Full-fat dairy

全脂乳制品

Cheese, yogurt, and milk not only provide calcium²⁵ and vitamin D, the fat also promotes satiety²⁶. Just be mindful of your serving size.

奶酪、酸奶和牛奶不仅能补充钙和维生素D，脂肪也能使你产生满足感，但注意要适量。

14.Cereal and milk

谷物和牛奶

The protein in the milk is a building block of sleep-inducing tryptophan, and carbs make tryptophan more available to the brain. This duo also contains 10 essential nutrients, including fiber, calcium, vitamin D and potassium.

牛奶中的蛋白质是构成有助于睡眠的色氨酸的基本物质，碳水化合物又使色氨酸更多被大脑吸收。这种搭配也含有10种基本营养，包括纤维、钙、维生素D和钾。

15.Jerky

肉干

While some are loaded with sodium²⁷, you can find high-quality jerky for beef, turkey, chicken, and bacon lower in sodium.

虽然有些肉干钠含量过高，但你能选择一些高品质的肉干，如牛肉、火鸡肉、鸡肉和培根，这些肉干钠含量都很低。