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There are plenty of fresh fruits and vegetables in season during the summer.
夏季有多種多樣的新鮮水果和蔬菜。
Check out Toby’s top 5 choices, including some food sources of protein to keep you healthy for all of your favorite summer activities.
接下來(lái)我們就一起看一下托比的五大選擇，其中包括一些富含蛋白質(zhì)的食物，能讓你在你最喜歡的夏季活動(dòng)中保持健康。
Number 1. Avocado.
一、牛油果。
One avocado contains 329 calories and 29 grams of fat.
一個(gè)牛油果的熱量為329卡路里，脂肪含量為29克。
While avocados are high in fat, it's a heart healthy (unsaturated) fat.
雖然牛油果富含脂肪，但那是對(duì)心臟健康（不飽和）的脂肪。
To keep calories and fat in check, it's important to eat avocado in moderation.
當(dāng)然，為了控制卡路里和脂肪的攝入，適量食用牛油果是很重要的。
Keep portions to 1/8 to 1/4 of an avocado.
一次性食用1/8到1/4個(gè)牛油果就可以了。
Number 2. Tomatoes.
二、西紅柿。
Tomatoes are a good source of vitamin C, folate and potassium.
西紅柿中富含維生素C、葉酸和鉀。
It also contains the antioxidant lycopene that may help to lower the risk of cancer.
它還含有抗氧化劑番茄紅素，有助于降低患癌癥的風(fēng)險(xiǎn)。
Add fresh tomatoes to salads, sandwiches, or soups.
你可以在沙拉、三明治或湯中加入新鮮的西紅柿。
Cooked tomatoes contain more lycopene like in tomato soup, tomato sauce or tomato paste.
煮熟的西紅柿，比如說(shuō)在西紅柿湯、西紅柿汁或西紅柿醬中，含有更多的番茄紅素。
Number 3. Zucchini.
三、意大利青瓜。
Zucchini is a great source of antioxidants vitamin C and A.
意大利青瓜中富含抗氧化劑維生素C和維生素A。
It also provides energy-boosting B-vitamins.
此外，它還含有能夠補(bǔ)充能量的維生素B。
Add fresh zucchini it to salads and wraps, saute with a drizzle of olive oil for a side dish, or grill on skewers.
你可以在沙拉和卷餅中加入一些新鮮的意大利青瓜，也可以淋上一點(diǎn)橄欖油煎作配菜，或者是直接串串燒烤。
Number 4. Watermelon.
四、西瓜。
Watermelon provides a boatload of antioxidants including vitamin C, vitamin A and lycopene.
西瓜中富含維生素C，維生素A和番茄紅素等抗氧化劑。
Munch on fresh watermelon on a hot day to help keep you hydrated (it's called watermelon for a reason.)
在大熱天吃上新鮮的西瓜，可以幫你保持水分（這也是它叫watermelon的原因）。
Number 5. Greek Yogurt.
五、希臘酸奶。
Nonfat Greek yogurt is packed with protein, 6 ounces has about 14 grams (that's more than traditional yogurt.)
脫脂希臘酸奶中富含蛋白質(zhì)，每6盎司就大約含有14克的蛋白質(zhì)（這要比普通酸奶中的量多很多)。
The flavored varieties can pack in a lot of sugar, so try to stick to plain.
但有些口味的希臘酸奶中也含有大量的糖分，所以請(qǐng)盡量食用原味的。
Mix in your favorite berries or a handful of granola for some crunch and flavor.
在酸奶中加入你最喜歡的漿果或一把格蘭諾拉麥片，可以讓口感更爽脆。
