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5. NUTS
Why: They're excellent sources of protein, magnesium, B vitamins and E--trusty fighters in the war against heart disease and cancer. Yes, nuts are high in fat calories, but their fat is the heart-healthy kind. Replace junky snacks with them and you won't gain an ounce.
How Much: Up to five small fistfuls a week (roughly 1/4 cup or about 15-20 almonds, cashews, walnuts or pecans).
How:
Sprinkle plain or toasted nuts on salads instead of croutons
Mix them into cooked cous cous and brown rice
Stir them into cereal and yogurt
Use them to garnish a stir-fry just before serving
5.堅(jiān)果
原因：堅(jiān)果是極好的蛋白質(zhì)、鎂、維生素B和E的來(lái)源——在與心臟病和癌癥的斗爭(zhēng)中是忠實(shí)的戰(zhàn)士。是的，堅(jiān)果在脂肪熱量方面比較高，但是它們的脂肪對(duì)心臟有利。用垃圾零食取代堅(jiān)果你將不能取得一點(diǎn)益處。
分量：多達(dá)5把（的量）一個(gè)星期（約1/4杯或約15-20個(gè)杏仁，腰果，核桃或胡桃）。
如何食用：用沙拉代替蒜把堅(jiān)果撒平或者焙烤，把它們混在肉菜飯和糙米中，添加到谷物和酸奶中，上桌前用它們裝飾炒好的菜
