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There are plenty of fresh fruits and vegetables in season during the summer.
夏季有多种多样的新鲜水果和蔬菜。
Check out Toby’s top 5 choices, including some food sources of protein to keep you healthy for all of your favorite summer activities.
接下来我们就一起看一下托比的五大选择，其中包括一些富含蛋白质的食物，能让你在你最喜欢的夏季活动中保持健康。
Number 1. Avocado.
一、牛油果。
One avocado contains 329 calories and 29 grams of fat.
一个牛油果的热量为329卡路里，脂肪含量为29克。
While avocados are high in fat, it's a heart healthy (unsaturated) fat.
虽然牛油果富含脂肪，但那是对心脏健康（不饱和）的脂肪。
To keep calories and fat in check, it's important to eat avocado in moderation.
当然，为了控制卡路里和脂肪的摄入，适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个牛油果就可以了。
Number 2. Tomatoes.
二、西红柿。
Tomatoes are a good source of vitamin C, folate and potassium.
西红柿中富含维生素C、叶酸和钾。
It also contains the antioxidant lycopene that may help to lower the risk of cancer.
它还含有抗氧化剂番茄红素，有助于降低患癌症的风险。
Add fresh tomatoes to salads, sandwiches, or soups.
你可以在沙拉、三明治或汤中加入新鲜的西红柿。
Cooked tomatoes contain more lycopene like in tomato soup, tomato sauce or tomato paste.
煮熟的西红柿，比如说在西红柿汤、西红柿汁或西红柿酱中，含有更多的番茄红素。
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剂维生素C和维生素A。
It also provides energy-boosting B-vitamins.
此外，它还含有能够补充能量的维生素B。
Add fresh zucchini it to salads and wraps, saute with a drizzle of olive oil for a side dish, or grill on skewers.
你可以在沙拉和卷饼中加入一些新鲜的意大利青瓜，也可以淋上一点橄榄油煎作配菜，或者是直接串串烧烤。
Number 4. Watermelon.
四、西瓜。
Watermelon provides a boatload of antioxidants including vitamin C, vitamin A and lycopene.
西瓜中富含维生素C，维生素A和番茄红素等抗氧化剂。
Munch on fresh watermelon on a hot day to help keep you hydrated (it's called watermelon for a reason.)
在大热天吃上新鲜的西瓜，可以帮你保持水分（这也是它叫watermelon的原因）。
Number 5. Greek Yogurt.
五、希腊酸奶。
Nonfat Greek yogurt is packed with protein, 6 ounces has about 14 grams (that's more than traditional yogurt.)
脱脂希腊酸奶中富含蛋白质，每6盎司就大约含有14克的蛋白质（这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.
但有些口味的希腊酸奶中也含有大量的糖分，所以请尽量食用原味的。
Mix in your favorite berries or a handful of granola for some crunch and flavor.
在酸奶中加入你最喜欢的浆果或一把格兰诺拉麦片，可以让口感更爽脆。
