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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Lunch: This meal should be light in both calories and fat, with some protein and high-quality carbs, such as a Turkey sandwich on whole grain bread with a fruit salad and glass of milk.

午餐：这餐应减少热量和脂肪，吃些蛋白质和高质量的碳水化合物，如全麦面包制成的火鸡三明治，带有水果沙拉和一杯牛奶。

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Researchers noted that fiber from grains, such as in whole-grain bread or brown rice, but not fiber from fruits, was associated with the reduced risk of death in both men and women.

研究者们还指出，存在于全麦面包和糙米饭中的膳食纤维与水果中所含有的并不相同，前者与降低人体早死的风险有关。

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Catherine, in Minneapolis, says that cereal may be a better source of whole grain than bread and other foods because of how it tends to be served.

CNN: Cereal may help ward off hypertension