10大健康飲食習(xí)慣

One question I'm frequently asked is "What's the secret to a healthy diet?" The answer isn't 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?” 其實答案并不神秘。你只需要遵循以下這些基本準則：

1. Use smaller plates.

換小點的盤子

Whether you're 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, you'd be eliminating more than 5,000 calories a month from your diet. It really is that simple.

不管你是擁有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。即使你只在晚飯時用小點的盤子，一個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 smaller—or half—sandwich, 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 don't go crazy with fatty dressings and toppings).

早餐時可以吃半碗燕麥片加漿果和香蕉片。午飯吃一個小點的(或半個)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. Don't eat on the run.

吃飯要細嚼慢咽

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 calories—more 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 snack—regardless of how many calories we consume—leading 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，中包薯條，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攝入的熱量。當(dāng)我們狼吞虎咽時，不管我們消耗了多少卡路里，大腦會默認這些食物是小吃，這會讓我們下頓飯時吃的更多。

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 doesn't 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 associatedwith the healthy selections. And that's 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)濟又健康。

6. Take an extra ten minutes a day to prepare healthy meals.

每天多花十分鐘時間準備健康的飯菜

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 you'll save time in the long run. And don't forget: Obesity, diabetes, and heart disease all lead to doctor and hospital visits—which take a lot of time.

每天花幾分鐘時間烹飪更有營養(yǎng)的飯菜，這對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，長期下來還會省下更多的時間。并且不要忘了：肥胖、糖尿病和心臟病會把你送進醫(yī)院，這會浪費你更多的時間。

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. Don't expect to love new flavors right away (and certainly don't 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5歲的小孩和挑食者都可以證明，飲食偏好主要是因為對某種食物的熟悉。但是味蕾具有可塑性，可以學(xué)會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，你的味蕾可能需要一兩個禮拜才能適應(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)吃對你來說新的菜肴，很快你和你味蕾都會忘了剛開始的不習(xí)慣。

8. Stop eating before you feel full.

吃飽之前就停止進食

Slow the pace of your meals. Pay attention to what you're eating. And call it quits when you're about 80 percent full. After a pause, you'll 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分飽時就不要再吃了。過一會兒你就會發(fā)現(xiàn)，“8分飽” 就足夠了。研究表明，只要放慢進食速度，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. That's 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小;和孩子一起吃飯的父母，會覺得生活更幸福。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 acuity—well, 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 best attributes is to foster your overall health through smart eating—a diet that favors produce, grains, legumes, and lean sources of protein, such as fish and soy.

保持精力旺盛的最好辦法就是營養(yǎng)全面的飲食。你要知道：你的大腦取決于你的心臟、肺、肝臟和腎臟的活力是否處于最好的狀態(tài)。為了讓你有更好的精神敏銳性，最好的辦法就是通過明智的飲食來獲得全面的整體的健康。飲食中需包含農(nóng)產(chǎn)品如谷物、蔬菜，以及脂肪含量低的蛋白質(zhì)，如魚和豆類。