4. Spinach

　　菠菜

　　Just like most vegetables and fruits, spinach contains no fat. This plant provides us with B and C vitamins, protein, calcium and fiber. It is also rich in vitamin A and minerals, such as iron and magnesium. Did you know that a cup of spinach contains just 20 calories? Add spinach to your sandwiches or snack on it when you feel hungry. Its rich buttery taste with a hint of sweetness will always beat your sweet cravings and will never ruin your diet or figure. Spinach can be used to make stir-fries and soups taste different and more unique.

　　正如大多数蔬果一样，菠菜不含脂肪，给我们提供维B和维C、蛋白质、钙和纤维。菠菜富含维A，还有铁、镁等矿物质。你可知，一量杯菠菜仅含20大卡热量?你饿的时候加点菠菜到你的三明治或者点心里吧，菠菜细嫩多汁、略带甜味的口感可以消除你对甜食的渴望，而且还不会破坏你的饮食，也不会影响你的身材。菠菜可以大火快炒烹饪，菠菜入汤味道与众不同。

　　5. Strawberries

　　草莓

　　One of our favorites is strawberries. Only if you allergic to these berries should you exclude them from your menu. If not, then by all means eat this fragrant, sweet and delicious food. Strawberries make a healthy and delicious snack. They contain only 50 calories per cup.

　　草莓是我们最爱的食物之一。除非你对莓果过敏，否则你的菜单里一定得有草莓才好。不过敏的话，那就一定要尝尝这种气味芬芳、甜蜜可口的美食。草莓可以做健康美味的甜点。每量杯草莓才50大卡热量。

　　Use strawberries instead of sweet unhealthy desserts, add them to your favorite fruit salads, smoothies or simply eat them raw. These wonderful bright berries are rich innutrients, minerals and vitamins. They can easily make your days without refined sugars easier. Be creative and make your own new dishes where the main ingredient will be strawberries.

　　把草莓加到你最爱的水果色拉、冰沙里，或者直接吃，不要加那些不健康的甜品。这些色彩亮泽的莓果营养丰富，富含维生素和矿物质，轻轻松松就可以让你一天不吃精制糖也保持好心情。发挥你的创造力，做几道以草莓为主要成分的创意美食。

　　6. Romaine lettuce

　　长叶莴苣

　　Healthy food does not necessarily cost a lot. The point is to make smart decisions and choose what is best for you. If your budget is humble and you want to save, then try romaine lettuce – a cheap, yet very healthy and low-calorie food. This type of lettuce gives only 30 calories per cup. Besides these, you will get plenty of vitamins A and C. Romaine lettuce is a good and affordable way to improve your immune system and cardio health. Add it to your smoothies or salads.

　　健康食物不一定价格不菲。关键是要明智地决策，选择对你最有益的食物。如果你预算有限想节省，试试看价廉却不失健康的低热量食物长叶莴苣吧。这种莴苣每量杯才30大卡。此外，你还可以摄取大量维A和维C。长叶莴苣经济实惠，是提高免疫系统和增进心脏健康不错的选择。快加点长叶莴苣到你的沙冰和色拉里吧。

　　7. Oatmeal

　　燕麦

　　Oatmeal contains more calories than the foods that we have mentioned above. However, oatmeal is recommended for those who are on a diet because this product fills you up and you do not feel hungry for longer. Do not put anything in your oatmeal. If you do not like its plain taste, we suggest you add a few berries to it. Avoid adding sugar, jam or honey though.

　　比起上述其他食物，燕麦所含卡路里最高。不过燕麦是推荐给节食人士的，因为燕麦可以填饱肚子、带来饱腹感。燕麦里什么都不要加，你若是不喜欢这种清淡的口感，建议你加点莓果，不过不要加糖、果酱还有蜂蜜。

　　The seven foods mentioned above are low in calories, contain loads of nutrients, minerals and vitamins to help you in better shape and maintain or even improve your health. Another good thing about these 7 products is that they cost little and are affordable to all. They are available at any store and can be used to make your usual dishes taste different. What recipes do you know that contain these products? What are your favorites? Share your knowledge with us.

　　上述七种食物热量低、营养高，富含矿物质和维他命，有效帮你塑形、保持健康水平甚至改善身体素质。这七大食物另一大优点即价格低廉、人人可得，各店均有销售，给你平凡的菜品带来不凡的口感。你知道哪些食谱含有这些食物吗?你最爱哪几款?来和我们分享一下吧。

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