我们究竟要吃什么才能不致癌?

You may have just learned that processed meat such as bacon, sausage and ham may cause cancer and uNPRocessed meat may be "probably carcinogenic to humans," according to a new World Health Organization report. Or that cheese and sugar can be as addictive as a drug. Or that even veggie hot dogs may not be completely meat-free (or even human tissue-free), we recently learned.

根据世界卫生组织的新报告，你或许已经获悉加工肉类如腊肉，香肠和火腿可能会致癌，未经加工的肉类或许“对人类是致癌的”。或者说，奶酪和糖也如毒品一样令人上瘾。我们最近了解到，甚至素食热狗也并非一点肉都没有（或者甚至没有人体的脂肪）。

So what in the world is there left to eat so you can stay healthy?

那么世界上还有什么是可以吃的，还能令你保持健康？

Doctors say it's easy: Eat more like a Greek. Yes, your parents were right to push you to finish your veggies. The Mediterranean diet -- one heavy on veggies, nuts and fruit, with limits on meat and dairy -- is the way to go. study after study has shown it is the key to help you live longer and puts you at a lower risk for cancer and cardiovascular diseases. It even keeps your brain younger and healthier. And while you will feel better and potentially live longer on a diet that favors veggies and fruits, it will also help you maintain a healthy weight and a thinner waist line, which is good for your overall health, self-esteem and mental well-being too.

医生说这很容易：吃地更像希腊人一样。是的，父母催促你吃完素食是正确的。地中海饮食—主要在于蔬菜，坚果与水果，定量的肉与乳制品。多次的研究表明这对于延年益寿与降低患癌与心血管疾病是十分关键的。这甚至能使大脑更加年轻与健康。如果你偏爱蔬菜与水果，同时你将会感觉良好，有可能会延长寿命，这也将有助于你保持健康的体重与苗条的身材，这对你的各方面健康，自尊，以及精神健康都是大有益处的。

Our heads know this to be true even if in our hearts (or stomach?) prefer things bacon-flavored. And we may be seeing this as more Americans cut calories and avoid the fast food and sugary sodas. (Though the developing world is starting to adopt our bad eating habits). But too few Americans are on a first-name basis with edible plants, studies show.

即使我们内心倾向选择培根风味的食物，但是我们大脑都知道这是十分不利于健康的。我们从更多的美国人减少卡路里的摄入，避免快餐和含糖的苏打水这一点便能发现。（虽然发展中国家开始采用我们不好的饮食习惯）。研究表明，但很少有美国人食用水果与蔬菜,可以直呼其名。

American children ate 63 calories of produce a day in 2017, which is up from 47 calories in 2003. There is a similar uptick among adults, but that's not enough when you consider the USDA recommends three to five servings of veggies a day and two to four servings of fruit a day.

2017年美国儿童一天的饮食中摄入的卡路里增加到63，2003年仅有47卡路里。成年人也2017年美国儿童一天的饮食中摄入的卡路里增加到63，2003年仅有47卡路里。成年人也是如此，然而当你开始考虑美国农业部的建议，一天三到五份蔬菜，两到四份水果，这远远不够。

So, for your health's sake, here's what you can do to follow this plant-oriented Mediterranean diet. It's pretty simple and it offers a wide variety too, so you won't be bored with what's on your plate.

所以，为了你的健康考虑，你所能做的便是遵循以蔬菜、水果为主导的地中海饮食。这十分简单，并且选择广泛，使你对盘子里的食物并不会感到厌烦。

Make your meals heavy on the vegetable, bean and cereal side. You can eat fish and poultry at least twice a week. Snack on nuts and fruit. You don't have to do anything so extreme as avoiding carbs. You can have three servings of those a day, especially if they are of the whole-grain variety. If you drink, enjoy a glass of wine with your dinner. The red variety is supposed to be particularly good for your heart health. Cook with olive oil as opposed to butter. And limit the amount of saturated fat, meat and dairy.

让你的膳食以蔬菜为主，豆类与谷物为辅。你可以每周至少吃两次鱼与家禽，把坚果与水果当做零食。你不需要采取极端做法，如避免碳水化合物一般。你可以每天来三份，尤其是各种谷物。如果你要喝酒，那就晚餐时配上一杯红酒吧。认为红色品种十分有利于心脏的健康。用橄榄油烹调，而不是黄油。并限制饱和脂肪，肉类和奶制品的量。

If you can't give up your bacon or burger habit, be reassured one bite will not kill you. In fact, the National Cattleman's Beef Association says the scientific evidence does not support a causal relationship between red meat or processed meat and cancer. But the International Agency for Research on Cancer that did the report says that based on the research it used for its study, an estimated 50-gram portion of processed meat you eat increases the risk of colorectal cancer by 18%. That 50 grams is about two or three slices of bacon. And of course just because something raises the risk of cancer doesn't mean you will get it.

如果你不能放弃餐餐有咸肉或汉堡，那么请相信吃一口也并无大碍。事实上，美国农场主牛肉协会表示科学证据并不支持红色的肉和加工肉类与癌症之间的因果关系。但国际癌症研究机构,根据其研究报告表示,估计人们饮食的50克重的加工肉类，患直肠癌的风险将增加18%。50克大约就是两到三片培根。当然，仅仅因为这将会增加患癌症的风险，并不意味着你会患癌。

So bottom line, if you must eat meat, make it a special treat rather than a staple.

所以底线是，如果你必须吃肉，那就不要当作主食地好好享受吧。

Eat more plants and you'll feel better, you'll be healthier and you'll look good, too.

多吃蔬菜水果，你会感觉更好，更健康，也会更好看。