【每日生活】做個簡單吃貨：10種方式吃得有營養（雙語）

(2014-01-30 10:38:07)

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Trying to eat right

Trying to eat right and stay fit continues to challenge many people. Sometimes it"s hard to find the time to shop for the right foods or to prepare a healthy meal. But there are some small and easy steps everyone can take toward better health. Here are 10 ways you can change up your eating habits to improve your diet.

既要吃得好還不增肥，對大多數人而言都是個挑戰。有時候花時間去買好食材或是準備一頓健康食物，真不是件容易的事呢。但每個人都能為了健康採取簡單易行的小措施。下面為你改善飲食培養良好的飲食習慣提供的十條建議。

Start With Breakfast

Start With Breakfast

從早餐開始

It"s no secret that breakfast is the most important meal of the day. After all, it"s the catalyst to rev up our metabolism for the next 24 hours. But it"s important to choose the right fuel. The average "coffee shop" muffin is 500 to 600 calories. Swapping the muffin with a healthier alternative such as an English muffin will save you up to 400 calories."

早餐是一天中最重要的一餐恐怕應該是世人皆知的事情了。畢竟這是對接下來整24個小時機能的一種喚醒補充。但選對早餐也非常重要。一般咖啡店的馬芬鬆餅都是500-600卡路里，選擇英式馬芬能把熱量攝入減少高達400卡，不失為一個好的選擇。

Can the Salt

Can the Salt

遠離罐頭

Although canned vegetables retain the same nutrients as fresh vegetables, they also may come with something extra that could prove unhealthy. Canned vegetables can contain six-to-eight times the sodium of fresh vegetables. Drain and rinse the vegetables to reduce your sodium intake.

儘管蔬菜罐頭所含的營養和新鮮蔬菜相差無多，但還是會含有不健康的附加物。蔬菜罐頭的含鈉量是新鮮蔬菜的6-8倍，通過洗涮漂洗來減少鈉的攝入吧。

Count It Up

Count It Up

算起來

When your day revolves around a full schedule, it can be difficult to eat right when you don"t have the time or choice to get something healthy. Therefore, it"s important to keep track of your caloric intake. Did you know there are 3,500 calories in 1 pound of fat? In order to lose 1 pound per week, you need to cut 500 calories out of your diet per day.

如果天天日程排得滿滿的，根本沒時間去吃或者選擇吃健康的食物，那麼想要吃得好更加難上加難了。所以記錄每天的卡路里攝入非常重要。你知道一磅脂肪含有3500卡么？如果一周需要減一磅，那麼一天你需要減少500大卡熱量的攝入。

Reach for the H20

Reach for the H20

多喝水

We hear it everywhere: We need to drink more water. After all, it"s one of the easiest things we can do to improve our nutrition. Many people do not drink enough water on a daily basis. You can approximately determine the ounces of water you need to stay hydrated by dividing your ideal body weight in half. Remember that we take in water from beverages like coffee, tea and lemonade, so include those when totaling your daily intake.

這話經常聽到：我們應該多喝水。這可是增加營養最簡單有效的辦法哦。很多人一天的飲水量都不足。把你自身體重除以二，大概就是你需要攝入以避免脫水的水量。記住咖啡、茶、檸檬汁這些也是有水分攝入的，所以別忘記加進去哦。

Don"t Drink It In

Don"t Drink It In

不要喝它

It"s easy to forget that beverages contain much more than just good flavor. A 24-ounce soda is approximately 310 calories, and 5 ounces of wine is 100 calories. Measure and count your liquid intake to help cut calories. To make it simple to remember, drink water throughout the day and occasionally enjoy a small glass of wine or your favorite soft drink with dinner.

我們總會忘記，美味的飲料還含有其他的東西。一罐24盎司的蘇打水大概相當於310大卡，5盎司的酒相當於一百大卡。減少卡路里的攝入也別忘了計算和控制你的飲料攝入。簡單來說，全天最好都喝白開水，偶爾可以在晚餐享用一小杯酒或是你最愛的飲料。

Hold the Sugar

Hold the Sugar

少吃糖

Sugar is included in many food products under a number of names, so it"s important to know them all. Sugar is sugar, don"t be fooled! Just because food companies may be taking high-fructose corn syrup out of some of their products and replacing them with sugar, it still boils down to excess calories. Make sure you read the food labels ... for serving size and calories.

糖真是在各類產品中都默默存在著，所以一定要了解有哪些產品。糖就是糖，千萬別被騙啦。不要因為一些食品工廠把果糖糖漿包在食品外面就信以為真，這也是會增加卡路里攝入的。所以一定要看清楚食物配方、含量以及卡路里。

Study the Labels

Study the Labels

研究標籤

Companies today are coming up with all sorts of ways to promote their products with a healthy twist, so it"s crucial that you know what you are reading on food labels. Don"t be fooled by "zero grams of trans fat" boldly displayed on some food labels. The product may still be high in calories, fat and hydrogenated oils.

現在的公司總會想方設法用健康的概念來推廣產品，所以你必須清楚食品標籤上寫了什麼。千萬別被標籤上黑體標註的「零反式脂肪」這樣的字眼給蒙了，這些食品仍然可能含有高卡路里、脂肪和碳酸油脂。

Skip the Chips

Skip the Chips

別吃薯條啦

Chips make the perfect snack, which is what makes them so dangerous to our daily diet, especially when partnered with a tasty dip or salsa. Two ounces of plain potato chips have 300 calories. Swap snacks for 2 ounces of plain popcorn popped with oil to save 200 calories.

薯條的確是絕佳的零食，這可是我們減肥的大敵，尤其是配著辣調味汁來杯美酒。兩盎司的普通薯片含有300卡路里，吃兩盎司的爆米花能讓你少攝入200卡路里的熱量。

Don"t Be Sour

Don"t Be Sour

不要吃發酵奶油啦

Many recipes call for sour cream, but this creamy ingredient brings along a wealth of fat and calories. Instead, switch out the sour cream for nonfat Greek yogurt, which has a similar consistency. Doing so could reduce your fat intake while boosting your protein, which will help you feel full for a longer period of time.

很多菜單都含有發酵奶油，但它其實也會帶來很多的脂肪和卡路里。所以不要再吃啦，改吃無脂肪的希臘酸奶吧，也會有相似的口感。還能在提升蛋白質的同時減少脂肪攝入，可以讓你在很長一段時間都不會有飢餓感。

Get Saucy

Get Saucy

對自己狠點吧

Baking your favorite muffins, pancakes or breads usually calls for a hefty dose of butter and sugar. To keep these favorites in your meal plans, change out the butter and sugar for applesauce. Doing so not only reduces caloric intake, but it also adds a healthy boost of dietary fiber.

烤一下你最愛的馬芬、煎餅或者麵包，通常會配上一大勺黃油和糖。要想一直吃自己最愛的食物，恐怕你要捨棄黃油和糖了，改吃蘋果醬吧。這樣不但能減少卡路里攝入，還能增加對健康有益的纖維。