These are fiber from grain sources (wheat bread, whole grains, etc.) that would be most beneficial, followed by fiber consumed in fruits and vegetables.

那些谷类(小麦面包，全麦等等)中的纤维最为有效，其次是水果和蔬菜中的纤维。

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These foods include fresh fruits and vegetables and whole grain foods, such as whole grain bread or cereal.

这些食物包括新鲜水果和蔬菜和全麦谷物的食物，如全麦面包或谷物。

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Put colorful food on the table: green and yellow vegetables, fruits of various colors, and brown (whole-grain) breads. Limit white carbohydrates: rice, pasta, bleached bread and sugar (desserts).

选用色彩丰富的食物：绿的或者黄的蔬菜，不同颜色的水果，褐色的面包(全麦的)。减少含碳水化合物的白色食物，如米饭、意大利面、白面包或者是食糖(还有点心)。

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