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1·Use wholegrain breakfast cereals wherever possible.

只要有可能就用全谷物早餐食品。

2·Try wholegrain bread over white bread, and go for salads.

吃全麦面包代替白面包，再加上些水果蔬菜沙拉。

3·Opt for wholegrain bread, wholemeal pasta, and wholegrain rice wherever possible.

尽可能地选择吃全麦面包、全麦面和粗粮。

4·Toasted wholegrain pita bread, cut into triangles, and served with salsa for dipping.

烤全麦皮塔面包，切成三角形，沾些辣番茄酱一起吃。

5·Wholemeal bread and wholegrain cereal could be key weapons in the battle against breast cancer.

全麦面包和谷类食品可以作为与乳腺癌作战的关键武器。

6·Homemade trail mix - made with any selection of nuts, seeds, dried fruits, and wholegrain cereal.

自制综合坚果，用一些坚果、水果干、谷类食品等制成。

7·The main benefit of wholegrain foods is fiber. Fiber makes you feel full, so you're less likely to snack.

全麦食物的主要益处是纤维质。纤维可以给你饱足感，所以你比较不会想吃零食。

8·What's different here is that they've upped their game with this new recipe noodle using wholegrain flour.

现在的不同之处在于：他们将产品升级了，换了新的面条食谱，用上了全谷面粉。

9·Dinner: Stir-fried Turkey with vegetables and wholegrain pasta; avocado salad with feta cheese and sugar peas.

晚餐：炒火鸡肉配蔬菜和全谷物意面、鳄梨色拉配羊奶酪和糖豌豆。

10·Lunch: Wholegrain rye bread with lean meat or chicken cold cuts, mackerel in tomato sauce and misc. vegetables.

午餐：全谷物黑面包配瘦肉或白斩鸡、番茄酱鲭鱼片和各种蔬菜。