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

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

冬季正降臨美國大部分地區(qū)，氣溫下降，雪花飄落，道路結冰。

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

但寒冷的季節(jié)并不意味著接下來幾周都要吃毫無生氣、寡淡無味的飯菜。

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.

飲食和食品專家表示，冬季是嘗試新事物的時候。他們建議試試當季的一些蔬菜，烹飪出既健康又美味的飯菜。

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

以下是營養(yǎng)專家給出的一些讓飲食“適應冬季”的建議：

Fresh fruits and vegetables

新鮮水果和蔬菜

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.

任何農產品都不錯。美國疾病控制與預防中心稱，只有十分之一的美國人每天食用達到推薦量的水果和蔬菜。

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.

柑橘類水果，包括檸檬、酸橙和橙子，是冬季美國商店里能買到的新鮮水果。我們會聯(lián)想到冬季的其他農產品還有南瓜，以及紅薯、歐洲防風草、甜菜和蘿卜等根莖類蔬菜。

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.

而且不要忽視冬季的綠葉蔬菜。拉斯穆森建議在冬季飲食中多加入些菊苣屬蔬菜，比如菊苣、寬葉苦苣和苦苣。你還可以試試不同種類的羽衣甘藍，以及蘿卜葉等根莖類蔬菜的葉子部分。

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.

專家表示，如果新鮮食材的選擇有限，罐裝和冷凍的水果及蔬菜仍然有很高的營養(yǎng)價值。只是不要過度烹飪。還要確保這些食物沒有添加大量的鹽或脂肪。

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、棗子和葡萄干在內的干果很適合冬季飲食。堅果也美味、營養(yǎng)又能飽腹。

Liquid meals: stew, soup or porridge

流食類食物：燉菜、湯或粥

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.

湯、燉菜和粥都是歷史悠久的食物，許多文化中都有。它們通常只需用一個鍋來制作，這簡化了整個烹飪過程。它們都很容易冷凍起來留待以后食用。

And you can put just about anything in them.

而且你幾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.

“這樣做的好處是所有營養(yǎng)都保留在里面了，”范霍恩說。她指出，食材中的營養(yǎng)成分都保留在烹飪用的液體，也就是湯汁里。

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

這些食物也是嘗試不同豆類的好方式，拉斯穆森稱豆類是“營養(yǎng)寶庫”。

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

艾麗西亞·亨森說，它們比農產品成本更低，而且是優(yōu)質的蛋白質和纖維來源。

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

無論是早餐還是其他時候，粥都是嘗試不同谷物的好方式。

Cook for others to nourish mind and body

為他人烹飪，滋養(yǎng)身心

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

對一些人來說，冬季可能會讓人感到孤獨。所以，即便不是節(jié)假日，也可以和親朋好友一起用餐。

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

專家表示，食用“當季”食物可以幫助人們了解食物的來源，與周圍環(huán)境建立聯(lián)系。

翻譯：豆包

整理：2025年2月8日于經典龍苑