Avoid snacking between meals. Snacking between meals is the best way to gain weight. If you are hungry, eat something concrete. Otherwise don’t.
4 忌以零食充饑。吃零食很容易使人發胖。要是真是餓的慌，那就挑些固體食物吧，否則，寧可不要。

Eat five portions of fruits and vegetables every day. Our body and brain loves getting vegetables and fruit, so I highly recommend eating as much of them as possible. Five portions is the dose that’s usually recommended by many health associations.
5 每天至少吃五種水果蔬菜。我們的身體和大腦喜歡吸收水果和蔬菜的營養，我極力建議你吃得越多越好。5種是一些營養協會通常所建議的適合數量。

Eat fish. Fish is rich of omega 3 and other healthy elements. At least one meal per week of fish should be enough for getting all these nutrients.
6 多吃魚。魚類食品富含歐美加 3（為一組多元不飽和脂肪酸，對人體健康十分有益。 譯者注）和很多其他人體健康所需的元素。每周至少吃一次魚能夠為人體提供所需的這些營養。