目录：0. 前言1. 瓜果蔬菜2. 碳水化合物3. 优质脂肪4. 蛋白质
但就像我们之前说的，多样性才是关键！绿色的沙拉有健康的元素，但也经常缺乏良好运动所需的碳水。这同样也可应用于经典的鸡肉-西兰花组合。
What do healthy meals look like? Many people believe a simple green salad or chicken with broccoli are the healthiest meals possible. As we’ve mentioned before, variety is key! Green salads have healthy components, but they often lack the essential carbs that keep your body ready to play your best. The same is true for the classic chicken and broccoli.
为了给身体提供足够的能量、让心情满足和愉快，饮食的均衡是很重要的。如果感觉吃得太饱导致胀气、恶心或者昏昏沉沉，份量太大，或者进食过快，这表明你的餐食是不平衡的。
It’s important to balance your plate in order to fuel your body and keep your mind satiated and happy. Feeling overstuffed to the point of bloating, nausea, or sluggishness is a sign that your meal was unbalanced, too large, or eaten too quickly.
类似的，如果你饭后还感觉饿--但注意，饿的意思不是指你对餐后甜品的渴望！如果用完餐 15 分钟后你还是饿，这就说明你的饥饿是真实的。
Similarly, it’s a bad sign if you feel hungry after your meal—but remember that hunger isn’t the same as a craving for dessert! If you still feel empty 15 minutes after your meal, then this is a sign that your hunger is real.
一份均衡的膳食包含瓜果蔬菜，碳水化合物，优质脂肪，以及蛋白质。
A balanced plate includes vegetables and fruits, carbohydrates, healthy fats, and a source of protein.
具体的比例取决于你当天参与的运动类型，更多内容请看我们 Instagram 的内容*。
The proportions of each depend heavily on what kind of exercise you engage in that day. See our Instagram post for more on this!
尝试在膳食中纳入至少两种颜色的瓜果蔬菜，同时使其在整份餐食中的比例大些。每种颜色的食物都会提供特定的营养。
Try to include at least two colors of fruits and vegetables on your plate, and make vegetables the bigger portion. Each color of produce offers different nutrients.
举例来说，橙色的蔬果，像是胡萝卜，红薯中包含了极高的维生素 A，有助于保持视力健康。而绿色的比如西葫芦和甘蓝则包含了极高的纤维和叶绿素，可以帮助调节消化时间，这样你就不会需要考虑晚一个小时吃饭了（以防你可能不知道，纤维是粪便成型和在大肠中移动的重要一环，不吃纤维容易便秘哦。）
For example, the orange guys like carrots and sweet potatoes are high in Vitamin A for healthy eyes, while the green guys like zucchini and kale are high in fiber and chlorophyll, which help normalize digestion time so you’re not thinking about eating an hour later.
所以怎样才能吃到更多瓜果蔬菜呢？买一个社区农业支持包吧（国内好像没有），在在售的瓜果蔬菜里，每种颜色都挑一些。或者你可以前往乡村集市或者和农民们聊聊天，问问那天什么东西好吃。（而且听我说，这些人才是料理这些产品的行家！不得速速偷师一手？）
So how do you eat more vegetables? Order a CSA basket, pick whatever’s on sale in each color, or visit a farmer’s market and chat with the farmers to see what’s tasty that day. (Psst! Farmers also know how best to cook and prepare their produce! Ask them for recipe ideas.)
Aim to have one or two fist-sized portions of carbohydrate-rich foods on your plate. As we mentioned in another blog post, carbs are essential to keeping your muscles fueled and your brain running smoothly.
《翻译丨FUEL 极限飞盘运动员营养指南》
尝试全麦产品，例如藜麦，糙米，小米，大麦，苔麸（画眉草籽）或者全麦意大利面。你也可以去吃富含淀粉的蔬菜，比如南瓜，红薯，甚至于玉米！
Try whole grains like quinoa, brown rice, amaranth, barley, teff, or whole-grain pasta. You can also opt for starchy vegetables like squash, sweet potatoes, or even corn!
优质脂肪是必须的！—真的！我们的身体需要，但无法自己制造一些特定的脂肪，如omega-3s，所以食用富含 omega 的食物是唯一的获取途径。
Healthy fats are essential—literally! Our bodies need specific fats called omega-3s that they can’t make themselves, so eating omega-rich foods is the only way to source them.
这些脂肪保障了肺部功能（哈喽，有氧！），并维持体内荷尔蒙水平。在一餐中添加些特级初榨橄榄油，半个牛油果，花生/花生酱，或者籽类食物去提高 omega 水平。
These fats keep lung function normal (Hello, cardio!) and maintain hormone levels. Add some extra-virgin olive oil, half an avocado, nuts/nut butters, or seeds to any meal for an omega boost.
你也可以通过动物制品来摄入优质脂肪，例如奶酪，鸡蛋，黄油，或者美乃滋(油蛋混合物，高卡高热量，想 diet 的话不建议多吃)这些脂肪为训练日提高卡路里摄入提供了健康的途径。
You can also get healthy fats from animal foods such as cheese, eggs, butter, or mayonnaise. These fats offer a healthy way to increase your calorie intake on days when your training needs some extra fuel.
PROTEIN
每个均衡的膳食搭配都需要蛋白质！这可以保持你的能量水平高涨，带来饱腹感，并使你正常收缩，发力。确保你的餐盘上有一份手掌大小的动物蛋白质，比如鱼、鸡肉、牛肉、猪肉、羊肉或者鸡蛋。
Every balanced plate needs a source of protein! This will keep your energy levels high, your stomach full, and your muscles flexing properly. Make sure your plate includes a hand-sized portion of animal protein, such as fish, chicken, beef, pork, lamb, or eggs.
你也可以从植物性的食物如豆腐、豆饼或者豆类获得蛋白质。在像面条或者煎饼这样的餐点中往往缺乏蛋白质，这会让你感到胀气，因为碳水化合物含量过高，但同时又不顶饱，很快就会饿的！
You can also obtain protein from plant-based sources such as tofu, tempeh, or beans. Protein often goes missing in meals like pasta or pancakes, making you feel bloated because of the high concentration of carbs but hungry again soon after!
Elsa 是蒙特利尔的一名注册营养师
她在私人诊所与一些极限飞盘运动员一起工作
以帮助 ta 们的身体达到最佳状态
Elsa 效力于 Iris Ultimate
你可以通过 elsachu0@gmail.com 与她联系
蒋 DEBEI
KCIS 十二年级
“盘盘圈”翻译
有潜力的 H.sapien
