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1、健康的生活这样过：10大健康饮食习惯 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:经常有人问我：“健康饮食有什么秘诀？” 其实答案并不神秘。你只需要遵循以下这些基本准则： 1. Use smaller plates.换小点的盘子Whether youre already trim or t
2、rying 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 downs
3、ized only your dinner plate, youd be eliminating more than 5,000 calories a month from your diet. It really is that simple. 不管你是想保持苗条身材还是想减肥，最好的办法之一就是缩小餐具尺寸。康奈尔大学营养学研究员布莱恩-文森克博士发现，把盘子从12英寸缩小到10英寸，可以使人们少摄入22%的卡路里。即使你只在晚饭时用小点的盘子，一个月下来你也可以从饮食中减少5000卡路里的摄入。就是这么简单。 2. Make half of every meal fruits or ve
4、getables. 每顿饭都要保证一半是水果或蔬菜 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
5、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). 早餐时可以吃半碗燕麦片加浆果和香蕉片。午饭吃一个小点的（或半个）汉堡和两块水果。晚饭保证你的餐盘里至少有50%的莴苣、西兰花、芦笋和花椰菜，你自己喜欢吃的蔬菜都行。这不仅能保证你所需要的营养，而且能减少脂肪和卡
6、路里的消耗（前提是你不迷恋多脂调味品和浇头）。 3. Dont eat on the run. 吃饭要细嚼慢咽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
7、 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. 狼吞虎咽通常意味着快餐。即使是很小份的快餐午饭（小汉堡，中包薯条，无糖汽水）热量也都有差不多800卡路里的，这超过了一般女性想在晚饭时摄入的热量。当我们狼吞虎咽时，不管我们消耗了多少卡路里，大脑会默认这些食物是小吃，这会让我们下顿饭时吃的更多。4. The shorter the ingredient
8、list, the better. 营养成分列表越短越好 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. 绝大多数的健康食物都只有一种成分：比如西兰花、菠菜、蓝莓等。较长的营养成分列表通常意味着更多的糖和盐，更多的人工香料和更多不健康的添加剂。 5. Nu
9、tritious food doesnt have to be expensive. 有营养的食物不一定昂贵 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 sandwi
10、ch at home rather than spending money at a restaurant. 如果选择得当，有营养的食物并不昂贵。事实上，健康的选择甚至还能省钱。偶尔用黄豆或扁豆来代替肉，或者是在家自己做汉堡而不是去饭店花钱，这些选择既经济又健康。 6. Take an extra ten minutes a day to prepare healthy meals.每天多花十分钟时间准备健康的饭菜 By devoting a few minutes to planning for more nutritious eating, you invest in your own h
11、ealth 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 don
12、t forget: Obesity, diabetes, and heart disease all lead to doctor and hospital visitswhich take a lot of time. 每天花几分钟时间烹饪更有营养的饭菜，这对你和你的家人都有好处。这里说的几分钟，我是说真的：加州大学洛杉矶分校的研究认为，自己做一份有益健康的晚饭，比去饭店和叫外卖只多十分钟。如果你做的饭多得够下一顿吃，长期下来还会省下更多的时间。并且不要忘了：肥胖、糖尿病和心脏病会把你送进医院，这会浪费你更多的时间。 7. Retrain your palate. 反复训练你的味蕾 As a
13、ny 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 w
14、eeks 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. 任何一个5岁的小孩和挑食者都可以证明，饮食偏好主要是因为对某种食物的熟悉。但是味蕾具有可塑性，可以学会接受新的微妙的口味。当你从
15、高脂肪高钠和高糖的食物转变为较为健康的饮食时，你的味蕾可能需要一两个礼拜才能适应。不要指望立马就能爱上新的口味（也不要指望你的孩子能）。继续吃对你来说新的菜肴，很快你和你味蕾都会忘了刚开始的不习惯。8. Stop eating before you feel full. 吃饱之前就停止进食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
16、mostly full is full enough. Studies indicate that simply by eating at a leisurely pace, you could drop up to 20 pounds a year. 放慢吃饭速度，注意看看你在吃什么。吃到8分饱时就不要再吃了。过一会儿你就会发现，“8分饱” 就足够了。研究表明，只要放慢进食速度，你每年就能减下20磅的体重。 9. Sit down to dinner with the entire family. 与家人共进晚餐 Kids who eat with their parents are less likely to consume junk, less likely to overeat, and less l
