好的冬季膳食应该是温暖、健康和美味的。
📖 逐句对照翻译
Winter is settling in across much of the United States, with dropping temperatures, snowfall and icy roads.
冬季正在美国大部分地区降临，气温下降，雪花纷飞，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连续几周都要吃毫无生气、色彩单调的饭菜。
Diet and food experts say winter is a time to experiment.
饮食和食品专家表示，冬季是尝试新事物的好时机。
They suggest trying some of the season’s vegetables to cook a healthy meal that tastes good.
他们建议尝试用一些当季蔬菜来烹饪一顿既健康又美味的饭菜。
“Embrace the cold, embrace the winter and appreciate the bounty,” said Kristen Rasmussen.
克里斯汀·拉斯穆森说：“拥抱寒冷，拥抱冬天，感恩大自然的馈赠。”
Rasmussen is a dietician and cook who teaches at the University of California Berkeley.
拉斯穆森是一位营养师兼厨师，在加州大学伯克利分校任教。
Here are some suggestions from nutrition experts on how to “winterize” your meals:
以下是营养专家关于如何让你的饮食“过冬”的一些建议：
Fresh fruits and vegetables
新鲜水果和蔬菜
Any produce is good.
任何农产品都是好的。
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.
美国疾病控制和预防中心表示，每天只有十分之一的美国人摄入推荐量的水果和蔬菜。
Staple fruits and vegetables are available all year in American food stores.
在美国的食品店里，主要的水果和蔬菜一年四季都有供应。
But winter is also “high season” for a few special kinds.
但对少数特殊种类来说，冬季也是“旺季”。
Citrus fruits, including lemons, limes and oranges, are among the fresh fruit available in U.S. stores in the winter.
冬季美国商店供应的新鲜水果包括柠檬、青柠和橙子等柑橘类水果。
Other produce we connect with the cold weather are pumpkins and root vegetables like sweet potatoes, parsnips, beets and radishes.
其他与寒冷天气相关的农产品还有南瓜和根茎类蔬菜，如红薯、欧洲萝卜、甜菜和萝卜。
And do not overlook winter’s leafy greens.
也不要忽视冬季的绿叶蔬菜。
Rasmussen suggests including more chicory into your winter diet, like radicchio, escarole and endive.
拉斯穆森建议在冬季饮食中增加更多菊苣类蔬菜，比如红菊苣、宽叶菊苣和苦苣。
You can also try different kales and the leafy tops of root vegetables, like radish greens.
你也可以尝试不同种类的羽衣甘蓝以及根茎类蔬菜的叶子，比如萝卜叶。
If fresh choices are limited, experts say canned and frozen fruits and vegetables still have a lot of nutritional value.
专家表示，如果新鲜蔬果的选择有限，罐装和冷冻蔬果仍具有很高的营养价值。
Just do not overcook them.
只是别把它们煮过头了。
Also make sure these foods do not have a lot of added salt or fat.
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.
杏干、枣和葡萄干等干果是冬季膳食的佳品。
Nuts can also be tasty, nutritious and filling.
坚果也可以美味、有营养且饱腹。
“Without a doubt, there's a lot of nutritional benefit, even in dried (fruits),” said Linda Van Horn, a clinical nutrition epidemiologist at Northwestern University in Illinois.
伊利诺伊州西北大学的临床营养流行病学家琳达·范霍恩说：“毫无疑问，即使是水果干，也有很多营养价值。”
Liquid meals: stew, soup or porridge
流质餐：炖菜、汤或粥
Soups, stews and porridges are foods that have a long history and are eaten in many cultures.
汤、炖菜和粥是历史悠久且在许多文化中都被食用的食物。
They often are made using just one cooking pot which can ease the whole process.
它们通常只需用一个锅来制作，这样可以简化整个烹饪过程。
They all can be frozen easily for a later meal.
它们都可以轻松冷冻，留待以后食用。
And you can put just about anything in them.
你几乎可以把任何东西放进去。
“The benefit of it is that it's all contained,” Van Horn said.
“它的好处在于，一切都是自包含的，”范霍恩说。
She noted that nutrients from the ingredients stay in the cooking liquid, or broth.
她指出，食材中的营养成分会留在烹饪汤汁或高汤里。
These meals are also a way to try out different beans and legumes, which Rasmussen called a “nutritional powerhouse.”
这些餐食也是尝试不同豆类和豆科植物的好方法，拉斯穆森称之为“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，它们比农产品便宜，并且是蛋白质和纤维的优质来源。
Henson is a dietician for children at the University of California San Francisco's Benioff Children’s Hospital.
亨森是加州大学旧金山分校贝尼奥夫儿童医院的儿童营养师。
Porridges — in the morning or beyond — are a good way to try out different grains.
粥——无论是早餐还是其他时候——都是尝试不同谷物的好方法。
“You can make it savory or sweet, you can put leftovers on top…,” Rasmussen said, “…or an egg.”
拉斯穆森说：“你可以把它做成咸的或甜的，你可以把剩菜放在上面……或者加个鸡蛋。”
Cook for others to nourish mind and body
为他人烹饪，滋养身心
Winter can be isolating for some people.
冬天对一些人来说可能会感到孤独。
So, join friends and family for meals even when it is not a holiday.
所以，即使不是节假日，也要与朋友和家人一起聚餐。
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，吃“应季”食物有助于人们了解食物的来源，并与环境建立联系。
I’m Caty Weaver.
我是凯蒂·韦弗。
Devi Shastri reported this story for the Associated Press.
德维·沙斯特里为美联社报道了这则新闻。
Caty Weaver adapted it for VOA Learning English.
凯蒂·韦弗为VOA英语学习频道改编了它。
