1. 凡食热胜冷，少胜多，熟胜生，淡胜咸。―――《养生要录》宋蒲虔贯

1. "As for food, those that are hot overcome those that are cold, those that are in small quantity overcome those that are in large quantity, those that are cooked overcome those that are raw, and those that are light overcome those that are salty." - "The Essential Records of Health Preservation" by Pu Qian from the Song Dynasty.

2. 若要身体安，三分饥和寒。

2. If you want to maintain good health, three parts depend on hunger and cold.

3. 粗细搭配可互补。研究发现，饮食搭配以6分粗粮、4分细粮最适宜。

3. The combination of coarse and fine grains can complement each other. Research has found that a diet with 6 parts coarse grains and 4 parts fine grains is most suitable.

4. 做到只吃八分饱，不妨尝试以下几招：在感到有点儿饿时开始吃饭，而且每餐在固定时间吃，这样可避免太饿后吃得又多又快;吃饭至少保证20分钟，因为从吃饭开始，经过20分钟后，大脑才会接收到吃饱的信号;用小汤匙代替筷子，每口饭咀嚼30次以上，减慢速度;多吃粗纤维的、增加饱腹感的食品，比如豆类、魔芋等;每次少盛一点，或使用浅盘和透明餐具。

4. Aim to eat until you are 80% full and try the following tips: Start eating when you feel a bit hungry, and eat at fixed times for each meal to avoid eating too much and too fast when you are very hungry; at least make sure to eat for 20 minutes, because it takes the brain about 20 minutes after starting to eat to receive the signal of being full; use a small spoon instead of chopsticks, and chew each mouthful of rice more than 30 times to slow down the eating speed; eat more foods rich in dietary fiber and that increase a sense of fullness, such as beans, konjac, etc.; serve smaller portions each time, or use shallow plates and transparent tableware.

5. 吃米带点糠，营养又健康。

5. Eating rice with a bit of bran is nutritious and healthy.

6. 少吃多喝水，天天精神美。

6. Eat less and drink more water, and you'll be full of spirit every day.

7. 若要百病不生，常带饥饿三分。

7. To prevent all diseases, always carry a sense of hunger in three parts.

8. 饱食即卧，乃生百病。―――《备急千金要方》 唐代 孙思邈

8. Lying down immediately after eating will give rise to a hundred diseases. —— "Emergency Prescriptions Worth a Thousand in Gold," by Sun Simiao, Tang Dynasty.

9. 生冷不入口，防病保长寿。

9. It's not easy to eat raw and cold food; it helps prevent diseases and ensure longevity.

10. 4食不厌精，刽不厌细 ;

10.4 The more refined the food, the better; the more detailed the execution, the more exquisite.

11. 粥里加白菜，多食不虚弱。

11. Adding cabbage to congee, eating it often doesn't weaken the body.

12. 上床萝卜下床姜，不用医生开药方。―――谚语

12. "When you get into bed, eat radishes; when you get out of bed, eat ginger; you won't need a doctor to write a prescription." - Proverb

13. 凡食物不能废咸，但少加使淡，淡则物之其味真性俱得。―――《老老恒言》清 曹廷栋

13. For all foods, saltiness should not be omitted, but it should be added sparingly to make it light. Lightness allows the true flavor and nature of the food to be fully expressed. -- "Old Old恒言" by Qing Dynasty's Cao Tingdong.

14. 粗粗粮、杂粮、粗纤维类食物。食物中缺乏植物纤维是近年来癌症越来越多的重要原因之一。植物纤维具有清洗肠道的功能，它可以促进肠道蠕动，缩短肠内容物通过的时间，减少致癌物被人体吸收的可能，尤其能预防大肠癌的发生。粗粮中还含有丰富的钙、镁、硒等微量元素和多种维生素，其中硒是一种抗癌物质，能结合体内各种致癌物，通过消化道排出体外。

14. Coarse grains, mixed grains, and roughage foods. The lack of plant fiber in food has been one of the main reasons for the increasing incidence of cancer in recent years. Plant fiber has the function of cleaning the intestines, which can promote intestinal peristalsis, shorten the time for the passage of intestinal contents, reduce the possibility of carcinogens being absorbed by the human body, and especially prevent the occurrence of colorectal cancer. Coarse grains are also rich in trace elements such as calcium, magnesium, selenium, and various vitamins, among which selenium is an anticancer substance that can bind various carcinogens in the body and be excreted out through the digestive tract.

15. 导语：随着人们越来越重视养生，发现健康饮食对于健康有重要作用。―――《论语》春秋战国孔丘

15. Introduction: As people pay more attention to health preservation, they realize that a healthy diet plays a significant role in maintaining health. - From the Analects of Confucius, during the Spring and Autumn and Warring States periods, by Kong Qiu.

16. 莫吃空心茶，少食中夜饭。―――《类修要诀》明胡文焕

16. Do not drink empty tea, and eat less in the middle of the night. ―― "Essential Precepts of Classification and Improvement" by Ming Hu Wenhuan

17. 一天吃个枣，容颜不易老。

17. Eating a date every day, your youth will not easily fade.

18. 寒从脚上起、病从口中入 ―――谚语

18. "Cold starts from the feet, illness enters from the mouth" —— Proverb

19. 调理脾胃为医中之王道，节饮食乃却病之良方。―――《仁斋直指方论》宋 杨士瀛

19. Adjusting the spleen and stomach is the king's road in medicine, and regulating diet is a good method for preventing diseases. -- "Direct Instructions for the Benevolent Study" by Yang Shiyin of the Song Dynasty.

20. 多吃咸盐，少活十年。

20. Eating too much salt can shorten your life by ten years.

21. 膏梁厚味有损身体，粗茶淡饭延年益寿。―――谚语

21. Rich and savory foods harm the body, while simple and plain meals prolong life. - Proverb

22. 甜言夺志、甜食坏龄 ―――谚语

22. Sweet words can conquer ambition, sweet foods can spoil youth — A proverb

23. 不抽烟，少饮酒，活到九十九。

23. Don't smoke, drink less, and live to be ninety-nine.

24. 节饮自然脾健，少餐必定神安。―――《续附养生要诀》明 胡文焕

24. Moderating one's drinking naturally strengthens the spleen, and eating fewer meals surely brings peace of mind. —— From "The Continuation of the Essentials of Health Preservation" by Ming Hu Wenhuan

25. 少吃多餐，益寿延年 ―――谚语

25. Eat less and more often, live longer —— proverb

26. 日本东京一研究成果指出，吃得太饱，会增加患癌的风险。研究人员发现，每顿都吃得很饱和基本上只吃八分饱的人相比，前者患癌的概率更大。暴饮暴食的同时，如果还酗酒、吸烟，那更给身体雪上加霜，食管癌、胃癌、胰腺癌等消化系统肿瘤都与此有关。

26. A research study from Tokyo, Japan indicates that overeating can increase the risk of cancer. Researchers found that those who eat very full every meal have a higher probability of developing cancer compared to those who eat only about eight-tenths full. Overindulgence in eating, coupled with excessive drinking and smoking, exacerbates the strain on the body, and esophageal cancer, gastric cancer, pancreatic cancer, and other digestive system tumors are all related to this.

27. 美国国家科学院报告指出，所有饮食构成要素中，脂肪与癌症关系最密切，特别是乳腺癌、大肠癌与前列腺癌。少吃脂肪也有技巧，比如选低脂或脱脂鲜奶，以豆制品取代部分肉，把肉皮、肥肉外层的油炸裹粉去掉，刮除蛋糕的奶油不吃，烹调时用蒸煮烤卤取代煎炸方式。世界癌症研究基金会曾发布一项防癌忠告，其中，多吃蔬菜、少吃肉得到了防癌专家的广泛认可。专家建议，对于爱吃肉的人，每周红肉的摄入量要少于500克，尽可能少吃加工肉制品;每天食用白肉最好限制在50100克以内，每周只吃24次。

27. The report of the United States National Academy of Sciences states that among all dietary components, fats are most closely related to cancer, particularly breast cancer, colorectal cancer, and prostate cancer. There are also skills to reduce fat intake, such as choosing low-fat or skimmed milk, replacing some meat with dairy products, removing the fried breading from the skin and fat of meat, scraping off the cream from cakes and not eating it, and replacing frying with steaming, boiling, and roasting during cooking. The World Cancer Research Fund has issued a cancer prevention advisory, in which eating more vegetables and less meat has been widely recognized by cancer prevention experts. Experts suggest that for meat lovers, the intake of red meat should be less than 500 grams per week, and processed meat products should be eaten as little as possible; the best daily intake of white meat should be limited to 50-100 grams, and it should be eaten no more than 2-4 times per week.

28. 药补不如食补。 ―――谚语

28. It's better to supplement with food than with medicine. - - A proverb

29. 吃萝卜喝茶，气的医生满街爬。

29. Eating radishes and drinking tea, so angry that the doctor crawls down the street.

30. 一顿吃伤，十顿喝汤。

30. A meal of harm, ten meals of soup.

31. 另外，食盐和盐腌食物可能增加胃癌的发生率，每人每天吃盐最好别超过5克。尤其要小心你身边的隐形盐。比如，超市食品中，薯片、泡面含盐量最高。在外就餐时，含盐量高的菜也让你防不胜防，尤其是北方人爱吃的红烧菜、炖菜、老鸭汤等。

31. Additionally, the consumption of salt and salted foods may increase the incidence of gastric cancer, and it is best for each person to consume no more than 5 grams of salt per day. Especially be cautious of the hidden salt around you. For example, in supermarket foods, potato chips and instant noodles have the highest salt content. When dining out, high-salt dishes are also hard to avoid, especially for northern people who love to eat braised dishes, stewed dishes, and old duck soup, etc.

32. 食能排邪而安脏腑，悦神爽志，以资血气。―――《备急千金要方》 唐代 孙思邈

32. Food can expel evil and nourish the internal organs, delight the mind and refresh the spirit, thus replenishing the vital energy. -- "Emergency Prescriptions Worth a Thousand in Gold" by Sun Simiao of the Tang Dynasty.

33. 早上盐水漱口，百病自动逃走。

33. In the morning, gargle with saltwater, and all diseases will automatically flee.

34. 谷贱伤农，饭多伤胃。

34. Low grain prices hurt farmers, too much rice damages the stomach.

35. 狂饮伤身，暴食伤胃。

35. Excessive drinking harms the body, and overeating harms the stomach.

36. 粗粮不宜细做。不论哪种粗粮，都是以蒸、煮等少油、少盐的烹饪方法为佳。比如，小米、燕麦、薏米等都适合煮粥喝。

36. It is not advisable to process coarse grains too finely. Regardless of the type of coarse grain, it is best to use cooking methods such as steaming and boiling that involve less oil and salt. For example, millet, oatmeal, and Job's tears are all suitable for making porridge to drink.

37. 吃馍喝凉水，瘦成干棒槌 ―――谚语

37. Eating buns and drinking cold water, thin as a matchstick ―――Proverb