Health & Nutrition: Health Starts Here
HEALTHY EATING PRINCIPLES
Plant-strong?
    * Simply put, eat mostly plants
    * No matter what type of diet you follow — including those that incorporate dairy, meat and/or seafood — eat more plants, like raw and cooked vegetables, fruits, legumes and beans, nuts, seeds and whole grains
    * Eat a colorful variety of plants to ensure you’re getting the best nutrients for your body, which leads to feeling satiated
Whole food
    * Choose foods that are whole, fresh, natural, organic, local, seasonal and unprocessed
    * Eliminate the consumption of refined, highly processed foods and foods void of nutrients, such as artificial flavors, colors, preservatives, sweeteners and hydrogenated fats
Healthy fats
    * Get your healthy fats from plant sources, such as nuts and avocados
    * Minimize extracted oils and processed fats
    * If eating a diet that includes animal products, choose leaner meats and seafood as well as low-fat dairy products
Nutrient dense
    * Choose foods that are rich in nutrients when compared to their total caloric content; also known as foods with a high nutrient density
    * Build your menus around plant-based foods to ensure highly nutrient-dense meals
    * Choose foods with a wide spectrum of vitamins, minerals, phytonutrients and antioxidants
    * Look for the Aggregate Nutrient Density Index (ANDI) scoring system to guide you on healthier choices
resource: Whole Foods
健康、營養(yǎng):健康從這里開始 健康飲食原則
　 素食為主
l 　　簡單的說,多吃植物
l 　　無論你遵循何種飲食習(xí)慣——包括那些合成乳制品,肉類和/或海鮮——多吃植物,如生的和熟的蔬菜、水果、豆類、堅果、種子和谷物
l 　　吃五彩繽紛的各種各樣的植物確保你獲得最好的營養(yǎng)物質(zhì),從而獲得最多營養(yǎng)使身體感覺飽足

 　　全食品概念（天然食品）
l 　　選擇食物的整體,新鮮、自然、有機(jī)、當(dāng)?shù)?、時令及未加工的
l 　　排除精煉食物,高度加工食品和缺乏營養(yǎng)成分的食品,如人造香精、人造色素、防腐劑,甜味劑和氫化脂肪

 　　健康的脂肪
l 　　從植物中攝取健康的脂肪 如堅果、鱷梨（牛油果，油梨）等
l 使提取油和加工脂肪 最小化
l 如果飲食習(xí)慣包括動物制品,選擇較瘦的肉類和海鮮以及低脂的牛奶產(chǎn)品

 　　養(yǎng)分濃度
l 　　選擇有豐富的營養(yǎng)食品（和他們總熱量相比）;也就是眾所周知的高營養(yǎng)密度食品
l 　　建立自己的以素食為主的菜單以確保高密度營養(yǎng)餐
l 　　選擇 富含多維生素、礦物質(zhì)、植物性營養(yǎng)以及抗氧化劑（維生素E
維生素 C硒 β－胡蘿卜素 比如番茄 葡萄 大蒜 菠菜）
l 尋找總營養(yǎng)分布指數(shù)(ANDI)得分系統(tǒng)來指導(dǎo)你更健康的選擇

 　 來源:　全營養(yǎng)食品

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