双语：冬季最佳饮食是什么样？

Good Wintertime Meals Are Warm, Healthy and Tasty
冬季美食既温暖、健康又美味

Winter is settling in across much of the United States, with dropping temperatures, snowfall and icy roads.

冬季正降临美国大部分地区，气温下降，雪花飘落，道路结冰。

But the cold season does not mean weeks of lifeless, colorless meals.

但寒冷的季节并不意味着接下来几周都要吃毫无生气、寡淡无味的饭菜。

Diet and food experts say winter is a time to experiment. They suggest trying some of the season's vegetables to cook a healthy meal that tastes good.

饮食和食品专家表示，冬季是尝试新事物的时候。他们建议试试当季的一些蔬菜，烹饪出既健康又美味的饭菜。

Here are some suggestions from nutrition experts on how to "winterize" your meals:

以下是营养专家给出的一些让饮食“适应冬季”的建议：

Fresh fruits and vegetables

新鲜水果和蔬菜

Any produce is good. Only one in 10 Americans eat the recommended amounts of fruits and vegetables each day, the U.S. Centers for Disease Control and Prevention says.

任何农产品都不错。美国疾病控制与预防中心称，只有十分之一的美国人每天食用达到推荐量的水果和蔬菜。

Citrus fruits, including lemons, limes and oranges, are among the fresh fruit available in U.S. stores in the winter. Other produce we connect with the cold weather are pumpkins and root vegetables like sweet potatoes, parsnips, beets and radishes.

柑橘类水果，包括柠檬、酸橙和橙子，是冬季美国商店里能买到的新鲜水果。我们会联想到冬季的其他农产品还有南瓜，以及红薯、欧洲防风草、甜菜和萝卜等根茎类蔬菜。

And do not overlook winter's leafy greens. Rasmussen suggests including more chicory into your winter diet, like radicchio, escarole and endive. You can also try different kales and the leafy tops of root vegetables, like radish greens.

而且不要忽视冬季的绿叶蔬菜。拉斯穆森建议在冬季饮食中多加入些菊苣属蔬菜，比如菊苣、宽叶苦苣和苦苣。你还可以试试不同种类的羽衣甘蓝，以及萝卜叶等根茎类蔬菜的叶子部分。

If fresh choices are limited, experts say canned and frozen fruits and vegetables still have a lot of nutritional value. Just do not overcook them. Also make sure these foods do not have a lot of added salt or fat.

专家表示，如果新鲜食材的选择有限，罐装和冷冻的水果及蔬菜仍然有很高的营养价值。只是不要过度烹饪。还要确保这些食物没有添加大量的盐或脂肪。

Dried fruits, including apricots, dates and raisins, are good for winter meals. Nuts can also be tasty, nutritious and filling.

包括杏子干、枣子和葡萄干在内的干果很适合冬季饮食。坚果也美味、营养又能饱腹。

Liquid meals: stew, soup or porridge

流食类食物：炖菜、汤或粥

Soups, stews and porridges are foods that have a long history and are eaten in many cultures. They often are made using just one cooking pot which can ease the whole process. They all can be frozen easily for a later meal.

汤、炖菜和粥都是历史悠久的食物，许多文化中都有。它们通常只需用一个锅来制作，这简化了整个烹饪过程。它们都很容易冷冻起来留待以后食用。

And you can put just about anything in them.

而且你几乎可以往里面添加任何食材。

"The benefit of it is that it's all contained," Van Horn said. She noted that nutrients from the ingredients stay in the cooking liquid, or broth.

“这样做的好处是所有营养都保留在里面了，”范霍恩说。她指出，食材中的营养成分都保留在烹饪用的液体，也就是汤汁里。

These meals are also a way to try out different beans and legumes, which Rasmussen called a "nutritional powerhouse."

这些食物也是尝试不同豆类的好方式，拉斯穆森称豆类是“营养宝库”。

They are less costly than produce and provide an excellent source of protein and fiber said Alicia Henson.

艾丽西亚·亨森说，它们比农产品成本更低，而且是优质的蛋白质和纤维来源。

Porridges —in the morning or beyond —are a good way to try out different grains.

无论是早餐还是其他时候，粥都是尝试不同谷物的好方式。

Cook for others to nourish mind and body

为他人烹饪，滋养身心

Winter can be isolating for some people. So, join friends and family for meals even when it is not a holiday.

对一些人来说，冬季可能会让人感到孤独。所以，即便不是节假日，也可以和亲朋好友一起用餐。

Eating foods that are "in season" can help people connect with the sources of their food and with their environment, experts say.

专家表示，食用“当季”食物可以帮助人们了解食物的来源，与周围环境建立联系。

翻译：豆包

整理：2025年2月8日于经典龙苑