The secret to a healthy diet.docx

One question Im frequently asked is Whats the secret to a healthy diet? The answer isnt all that mysterious. You just have to keep some basic guidelines in mind, beginning with:經(jīng)常有人問我：“健康飲食有什么秘訣？” 其實(shí)答案并不神秘。你只需要遵循以下這些基本準(zhǔn)則：1. Use smaller plates.換小點(diǎn)的盤子Whether youre already trim or trying to lose weight, one of the best things you can do for your waistline and your health is to downsize your dishware. Cornell University nutrition researcher Brian Wansink, PhD, has found that switching from a 12-inch to a ten-inch plate leads people to eat 22 percent fewer calories. If you downsized only your dinner plate, youd be eliminating more than 5,000 calories a month from your diet. It really is that simple.不管你是想保持苗條身材還是想減肥，最好的辦法之一就是縮小餐具尺寸?？的螤柎髮W(xué)營養(yǎng)學(xué)研究員布萊恩-文森克博士發(fā)現(xiàn)，把盤子從12英寸縮小到10英寸，可以使人們少攝入22%的卡路里。即使你只在晚飯時(shí)用小點(diǎn)的盤子，一個(gè)月下來你也可以從飲食中減少5000卡路里的攝入。就是這么簡單。2. Make half of every meal fruits or vegetables.每頓飯都要保證一半是水果或蔬菜At breakfast, fill your bowl halfway with cereal, then top it off with berries or sliced banana. At lunch, eat a smalleror halfsandwich, and add two pieces of fruit. At dinner, make sure your plate is at least 50 percent salad, broccoli, asparagus, cauliflower, or whatever veggie you choose. This ensures that you get enough nutrients and automatically reduces the amount of fat and calories you consume (provided you dont go crazy with fatty dressings and toppings).早餐時(shí)可以吃半碗燕麥片加漿果和香蕉片。午飯吃一個(gè)小點(diǎn)的（或半個(gè)）漢堡和兩塊水果。晚飯保證你的餐盤里至少有50%的萵苣、西蘭花、蘆筍和花椰菜，你自己喜歡吃的蔬菜都行。這不僅能保證你所需要的營養(yǎng)，而且能減少脂肪和卡路里的消耗（前提是你不迷戀多脂調(diào)味品和澆頭）。3. Dont eat on the run.吃飯要細(xì)嚼慢咽The first problem with grabbing and gulping is that it usually means fast food. And even a smallish fast food lunch (small burger, medium fries, diet soda) delivers around 800 caloriesmore than the average woman would want to get at dinner. When we eat on the go, our brains tend to register the food as a snackregardless of how many calories we consumeleading us to overeat at our next meal.狼吞虎咽通常意味著快餐。即使是很小份的快餐午飯（小漢堡，中包薯?xiàng)l，無糖汽水）熱量也都有差不多800卡路里的，這超過了一般女性想在晚飯時(shí)攝入的熱量。當(dāng)我們狼吞虎咽時(shí)，不管我們消耗了多少卡路里，大腦會(huì)默認(rèn)這些食物是小吃，這會(huì)讓我們下頓飯時(shí)吃的更多。4. The shorter the ingredient list, the better.營養(yǎng)成分列表越短越好Most of the healthiest foods have only one ingredient: Think broccoli, spinach, blueberries, etc. Longer lists generally mean more sugar, more salt, more artificial flavors. More unhealthy stuff.絕大多數(shù)的健康食物都只有一種成分：比如西蘭花、菠菜、藍(lán)莓等。較長的營養(yǎng)成分列表通常意味著更多的糖和鹽，更多的人工香料和更多不健康的添加劑。5. Nutritious food doesnt have to be expensive.有營養(yǎng)的食物不一定昂貴The smart choices cost no more. In fact, there was a potential small savings associated with the healthy selections. And thats without considering such economical options as occasionally substituting beans or lentils for meat, or making a sandwich at home rather than spending money at a restaurant.如果選擇得當(dāng)，有營養(yǎng)的食物并不昂貴。事實(shí)上，健康的選擇甚至還能省錢。偶爾用黃豆或扁豆來代替肉，或者是在家自己做漢堡而不是去飯店花錢，這些選擇既經(jīng)濟(jì)又健康。6. Take an extra ten minutes a day to prepare healthy meals.每天多花十分鐘時(shí)間準(zhǔn)備健康的飯菜By devoting a few minutes to planning for more nutritious eating, you invest in your own health and that of your family. And when I say few, I mean it: Studies from UCLA suggest that a wholesome home-cooked dinner takes only about ten minutes longer to prepare, on average, than serving processed or ready-made food. If you make enough for leftovers youll save time in the long run. And dont forget: Obesity, diabetes, and heart disease all lead to doctor and hospital visitswhich take a lot of time.每天花幾分鐘時(shí)間烹飪更有營養(yǎng)的飯菜，這對(duì)你和你的家人都有好處。這里說的幾分鐘，我是說真的：加州大學(xué)洛杉磯分校的研究認(rèn)為，自己做一份有益健康的晚飯，比去飯店和叫外賣只多十分鐘。如果你做的飯多得夠下一頓吃，長期下來還會(huì)省下更多的時(shí)間。并且不要忘了：肥胖、糖尿病和心臟病會(huì)把你送進(jìn)醫(yī)院，這會(huì)浪費(fèi)你更多的時(shí)間。7. Retrain your palate.反復(fù)訓(xùn)練你的味蕾As any 5-year-old or picky eater can attest, familiarity is a powerful driver of dietary preference. But taste buds are malleable and can be taught to appreciate new and subtler flavors. When you swap processed, high-fat, sodium-packed, and oversweetened food for healthier fare, it can take one to two weeks before your taste buds acclimate. Dont expect to love new flavors right away (and certainly dont expect your kids to). Just keep serving the new dishes, and soon neither you nor your palate will recall what all the fuss was about.任何一個(gè)5歲的小孩和挑食者都可以證明，飲食偏好主要是因?yàn)閷?duì)某種食物的熟悉。但是味蕾具有可塑性，可以學(xué)會(huì)接受新的微妙的口味。當(dāng)你從高脂肪高鈉和高糖的食物轉(zhuǎn)變?yōu)檩^為健康的飲食時(shí)，你的味蕾可能需要一兩個(gè)禮拜才能適應(yīng)。不要指望立馬就能愛上新的口味（也不要指望你的孩子能）。繼續(xù)吃對(duì)你來說新的菜肴，很快你和你味蕾都會(huì)忘了剛開始的不習(xí)慣。8. Stop eating before you feel full.吃飽之前就停止進(jìn)食Slow the pace of your meals. Pay attention to what youre eating. And call it quits when youre about 80 percent full. After a pause, youll likely find that mostly full is full enough. Studies indicate that simply by eating at a leisurely pace, you could drop up to 20 pounds a year.放慢吃飯速度，注意看看你在吃什么。吃到8分飽時(shí)就不要再吃了。過一會(huì)兒你就會(huì)發(fā)現(xiàn)，“8分飽” 就足夠了。研究表明，只要放慢進(jìn)食速度，你每年就能減下20磅的體重。9. Sit down to dinner with the entire family.與家人共進(jìn)晚餐Kids who eat with their parents are less likely to consume junk, less likely to overeat, and less likely to be overweight. Parents who eat with their children report greater satisfaction with family life. And families who eat together are far less likely to be plagued by eating disorders, drug use, smoking, and alcohol abuse. Thats a remarkable benefit to something as simple as sitting down together for a family meal.和父母一起吃飯的孩子，吃到垃圾食品、吃得太多和體重超重的可能性都比較??；和孩子一起吃飯的父母，會(huì)覺得生活更幸福。而且和家人一起吃飯的人，很少有可能存在飲食失調(diào)、濫用毒品、吸煙和酗酒的問題。只是和家人坐在一起吃飯這么簡單的事情，好處就這么顯而易見。10. You really are what you eat.飲食決定你的身體狀況The best way to keep your body humming is to eat a well-rounded, nutritious diet. As for better mental acuitywell, you get the idea: Your brain depends on the vitality of your heart, lungs, liver, kidneys (you name the organ) to be in tip-top shape. The best way to bring out your bes