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Daily beverage recommendations: 6 glasses of water; wine in moderation.

每日推荐饮品：6杯水，适量红酒。

Monthly: red meat.

每月吃几次红肉。

Weekly: fish, poultry, eggs and sweets.

每周吃几次鱼、禽类、蛋和甜食。

Daily: bread, pasta, rice, couscous, polenta, other whole grains & potatoes, fruits, beans, legumes & nuts, vegetables, olive oil, cheese & yogurt.

每天吃面包、意式面食、米饭、蒸粗麦粉、玉米粥、其他全谷物和土豆、水果、豆类、坚果、蔬菜、橄榄油、奶酪和酸奶。

Daily physical activity.

每天锻炼身体。

Do: Have a glass of red wine with dinner.

晚餐喝一杯红酒。

It’s a staple of many Mediterranean diets, and research suggests it may do your heart a favor.

这是地中海饮食的惯例，研究表明红酒或对心脏有益。

Don’t: Eat much red meat.

不要吃太多红肉。

It’s high in saturated fat and has been linked to cancer and heart disease. Have it no more than a few times per month, suggests Oldways.

红肉含有大量饱和脂肪，与癌症和心脏病的发作有一定联系。Oldways智库建议每月最多只能食用几次红肉。

Recommended dishes

Greek yogurt

希腊酸奶

Add strawberries or raspberries and a teaspoon of honey to sweeten. To make it a more complete breakfast, this can be paired with a slice of whole-grain toast "buttered" with smashed avocado.

加点草莓、树莓或一勺蜂蜜来增加甜度。用它搭配一片涂了牛油果泥的全谷物面包片，就是一顿丰盛的早餐啦。

Roasted almonds

烤杏仁

Grab a handful for a protein-packed snack that will keep you from loading up on sugary junk later in the day.

抓一小把杏仁作为高蛋白零食吧，它可以抑制你过会儿吃垃圾甜食的冲动。

Steamed mussels

清蒸贻贝

Try steamed mussels for a fresh seafood meal that can be prepared in about a half hour. Cook them in dry white wine for extra flavor.

尝试一下半个小时即可出锅的海鲜大餐——清蒸贻贝吧。烹饪时加点干白葡萄酒会更美味哦。

轻体饮食法（Weight Watcher Diet）是该榜单中排名第一的减重饮食法，其主要实践为智能分数饮食计划（The SmartPoints food plan）。

你可以根据自己的性别、体型、年龄设定一个每日目标分数，参照该活动中给每种食物的赋值，完成每天的热量和营养摄入。

饮食宣言：

低脂低糖高蛋白，一周健康瘦2斤！

There’s more to weight loss than counting calories – if you make healthier choices and behavior changes, you’ll feel better while losing weight.

减重可不只是计算摄入的卡路里。如果你能做出更加健康的饮食选择，改变生活方式，你将在减重的同时愉悦身心。

The Weight Watchers Beyond the Scale Program, launched in late 2015, is designed to help people eat better, move more and shift their mindset.

轻体协会“体重秤之外”减重计划于2015年末发起，旨在帮助人们吃得更健康，运动更多，从而改变心态。

The program assigns every food and beverage a SmartPoints value, based on its nutrition (higher amounts of saturated fat and sugar increase the point value; higher amounts of protein bring the point value down).

这项计划依据营养成分给每种食物和饮品设置了一个智能分数，饱和脂肪和糖含量越高，分值越高；而蛋白质含量越高，分值越低。

Choices that fill you up the longest “cost” the least, and nutritionally dense foods cost less than empty calories.

饱腹感越强的食物分值越低，而在提供相同卡路里的前提下，高营养食物分值更低。

按照这种饮食计划，根据体形、性别、年龄的不同，每人每天可以吃掉的食物总分值也不一样，最少是30分。

比如说，一个培根芝士汉堡是20分，如果你早餐吃了一个培根芝士汉堡，那其余的几餐就只能吃一点点脂肪，多吃0分值的蔬菜水果，来保证不超过目标分数了。

Do: Load up on fruits and veggies.

多吃果蔬。

They carry zero points, meaning you can eat as many as you need to feel satisfied, since they contribute healthful nutrients like fiber, vitamins and minerals, and are more filling than, say, a bag of chips or a candy bar.

新鲜水果和蔬菜分值为零，因为蔬果可以提供纤维、维生素、矿物质等有益营养成分，且比薯片和糖果更有饱腹感。所以你可以尽情吃蔬果，吃到满足为止。