Everyone wants to achieve beauty and health. To succeed humans should constantly work ontheir diet. It is very important to eat nourishing but healthy food and decrease fats; all these effectively impact on our complete conditionand appearance。

　　人人都想既美丽又健康。若要如此，你就必须坚持在饮食方面下功夫。食用营养丰富、脂肪含量少的健康食物十分重要，因为这些食物可以有效地影响我们整个的机体以及外表。

　　To feature out which food results your beauty read on the following。

　　想知道哪些食物能帮你变漂亮，那就不要错过下面的内容。

　　Carrots 胡萝卜

　　This vegetabl eprotects and keeps the outer skin layer and results preventing premature aging. The components of carrot correspond to Retin A。

　　这种蔬菜能保护皮肤外皮层防止它的提早衰老。胡萝卜中起主要作用的成分是维生素A。

　　Tomatoes 西红柿

　　Tomatoes is a remarkable vegetable for your skin as it is high in vitamin A, vitamin C, and potassium。

　　对于你的皮肤来说，西红柿是一种了不起的水果，因为它富含了维生素A，维生素C以及钾元素。

　　Sweet Potatoes 红薯

　　Sweet potatocontains lots of vitamin A. This vitamin is very important as it isconsidered to be anti-wrinkling agent. Include it into your diet and your skin will become smother and cleaner。

　　红薯富含被认为是抗皱代表的维生素A。只要多吃它你的皮肤将变得更加紧致和洁净。

　　Nonfat Yogurt 脱脂酸奶

　　If you wish tohave your teeth cavity-free and white-teeth smile nonfat yogurt should be included in your diet. Its bonus contains in calcium, it is high init。

　　如果你想避免蛀牙，并想展露洁白牙齿的笑容，那你就该把脱脂酸奶加入菜单之中。因为它富含钙元素。

　　Citrus Fruits 柑橘类水果

　　Lemons, orangesand any other citrus fruit form collagen resulting to holding the skincells together. It is necessary to drink fruit juices and eat fruitevery day. As the matter of fact, collagen cannot be added to the skintopically。

　　柠檬、桔子等柑橘类水果里富含的胶原物质能使皮肤紧致。事实上，胶原物质不能直接进入皮肤，所以每天喝一些果汁以及吃水果是很必要的。

　　Garlic 大蒜

　　Garlic is very useful for your beauty as well. It assists to combat wrinkles. In addition, it restores tissue。

　　大蒜也能对你的美丽做出贡献。它除了可以预防皱纹，还可以帮你修复组织。

　　Wheat Germ 小麦胚芽

　　If you do not know how to become free of pimples, wheat germs will effectively help you. The only thing you should do to eat two or three tables poons of what germs per day. Add it into your food such as to yogurt, cottage cheese and such。

　　如果你不知道如何摆脱粉刺的困扰，小麦胚芽就是你的好帮手，你要做的只是每天吃上两三匙分量的小麦胚芽。你可以把它添加进酸奶、奶酪一类的食物中一起进食。

　　Apple Cider Vinegar 苹果醋

　　The heavy concentration of apple cider vinegar results to peeling off dead skincells. In addition it splits fat and assist food digest。

　　浓度高的苹果醋有助于皮肤中坏死、衰老细胞的清除。除此之外，苹果醋还能裂解脂肪，帮助食物消化。

　　Cheese 芝士

　　It is better toeat such kind of cheese as Swiss, cheddar, or Gouda. These ones assistin preventing cavities. In addition, the above kinds of cheese blockbacteria in the mouth. Hence if you wish to have a nice smile, includea slice or two into your diet。

　　芝士最好是吃瑞士的、英国产的或者是荷兰制作的。这些芝士有助于预防蛀牙。另外，上面说的芝士还能阻止口腔里的细菌。因此，如果你想拥有一个漂亮的笑容，饮食中加入一两片芝士吧。

　　While choosing the food do not forget to include the beneath-mentioned。

　　在选择食物的时候，不要忘记以下的几类食物哦。

　　Vegetables 蔬菜

　　You need to eat vegetables at least times per day. It will be useful to eat raw and leafy greens。

　　每天要应该吃几顿蔬菜，生的蔬菜和绿色叶子的蔬菜会非常有用。

　　Meat 肉类

　　Eat no more than three ounce servings per day. Do not forget to take off all fat. It will be better to include turkey or chicken in two servings. And the third ounce should be fish。

　　每天不要吃多过三盎司的肉，还要避免肥肉。最好其中的两盎司肉里含有火鸡肉或是鸡肉。剩下的一盎司就应该是鱼肉了。

　　Fruits 水果

　　To keep your beauty keep two to three servings of fruit in a day. You may eat fruitsalad for the 1st serving and chopped /sliced fruit for the 2nd serving。

　　为了你的美丽，每天要吃两至三份水果。第一餐吃水果沙拉，其他的可以直接切块来吃。

　　Dairy 乳制品

　　Try to keep two servings per day. A serving should contain eight ounces of milk or yogurt。

　　尽量每天都吃两份乳制品，每份都应该包含8盎司的奶或者酸奶。

　　Fats 油脂

　　Try to decrease to two servings of salad dressing, cooking oil, butter, and mayonnaise。

　　Note your health and beauty depends only on you. Be sure you will manage to keep them。

　　尽量将油脂用量减少至两餐分量，这里面包括沙拉调味料、食用油以及蛋黄酱所含的油脂分量。你的健康和美丽靠你自己来经营。要相信自己能够做得到。