15种简单的方法可以让您的饮食更健康

每周在外面的餐厅吃饭不超过一次。而不是沉迷于在外面的餐厅用餐，可以吃一些瘦鸡肉或沙拉。

Eat out no more than once a week. Instead of indulging yourself with a meal at a restaurant, have some lean chicken or salad.

减少暴饮暴食，不要每次逛街都买零食。无论什么时候想吃东西，去商店的不方便都会成为一种阻碍。

Cut down on binge eating by not buying snacks every time you go for shopping. Whenever the craving hits you, the inconvenience of making a trip to the store will act as a deterrent.

为了尽量减少饥饿感，请务必享用健康早餐。蛋白质和全谷物的健康混合，如天然花生酱和苹果酱三明治，将给你意想不到的好处。

To minimize hunger pangs throughout the day, make sure to have a wholesome breakfast. A healthy mix of protein and whole grains, like a sandwich with natural peanut butter and apple butter, will work wonders.

在看电视的时候，不要盲目地吃东西，试着在广告期间做一些小的运动，比如跳爆竹或仰卧起坐。它不仅能帮助燃烧卡路里，还能转移你对食物的注意力。

Avoid mindless eating while watching TV by trying small bouts of exercises, like doing jumping jacks or crunches, during commercials. It will not only helps burn calories, but also shift your focus from food.

多吃水果和蔬菜，因为它们含有较高浓度的维生素，矿物质和抗氧化剂。至少五份水果和蔬菜会让你有饱腹感，帮助你减少不健康的食物。

Eat colorful fruits and vegetables as they contain higher concentrations of vitamins, minerals, and antioxidants. A minimum of five servings of fruit and veggies will naturally fill you up and help you cut back on unhealthy food.

突袭你的食品储藏室，没收高热量的食物，比如冰激凌，用低热量的零食代替，比如烤葵花籽和清淡的谷物

Raid your pantry to confiscate high-calorie foods like ice cream and replace them with lower-cal snacks, such as roasted sunflower seeds and light cereals.

减少饮料的摄入，如：苏打水， 果汁。而是用一个水果代替。虽然每天推荐8杯水，但是白水有时变得太无聊，可以加一些料调味（除了糖）。

Limit your intake of calories via liquid diet like sodas, smoothies or fruit juices. Instead have a whole fruit, which will be filling too. While eight glasses of water are recommended per day, try flavored (unsweetened) varieties, if plain water becomes too boring at times.

在你最喜欢的食物中加入更多的蔬菜，比如披萨。在上面放芝麻菜和青椒等蔬菜，而不是意大利辣香肠。那样的披萨，就像吃高热量食品（如：薯片和甜品）。

Flaunt an envious waistline by adding more vegetables to your favorite food, for example pizza. Top it with veggies like arugula and green peppers, instead of pepperoni. It will leave you too full for high-calorie chips or rich desserts.

全麦

尽量多吃全麦食物，因为它们含有丰富的纤维素，不仅可以检查你的体重，还可以预防癌症等疾病。

Try to eat more whole grain foods as they are rich in fiber, which not only keeps a check on your weight, but also prevents diseases like cancer.

  

你不需要牺牲你对甜点的爱！在您的饮食中加入胡萝卜和鹰嘴豆泥等健康零食，就可以品尝您最喜爱的巧克力，甚至一杯葡萄酒。

You don't need to sacrifice your love for desserts! Incorporate healthy snacks like carrots and hummus in your diet in order to enjoy a bite of your favorite chocolate or even a glass of wine.

        

放弃点大份食物的习惯，试着用小份薯条或鸡块来满足你的渴望。

Let go of the habit of ordering large-sized meals and try to satisfy your craving by going for smaller portions of fries or chicken nuggets.

   

每五个小时少吃一点有助于抑制饥饿感，稳定糖分水平，从而减少卡路里摄入量。

Eating smaller portions every five hours helps curb hunger pangs and stabilize sugar levels — resulting in less calorie intake.

   

选择天然或更好的有机食品，而不是含有添加剂和防腐剂的加工食品。在没有农药的情况下，有机食品含有更多营养和抗氧化剂。

Choose natural, or better still, organic food, instead of processed foods which are laced with additives and preservatives. Cultivated without pesticides, organic foods have been found to contain higher levels of nutrients and antioxidants.

   

在日常饮食中摄入好脂肪。橄榄油，鳄梨和核桃含有单不饱和脂肪，能够代谢脂肪，降低体内容易堵塞动脉的坏胆固醇。

Introduce good fats in your daily diet. Olive oil, avocados and walnuts contain monounsaturated fat that metabolizes fat and lowers the bad cholesterol in your body that tend to clog arteries.

   

充分咀嚼，在咀嚼之间喝水，集中注意力在食物上，有助于延长你的用餐时间和适当的消化。

Chewing thoroughly, sipping water between bites and concentrating on the food help in stretching your meal time as well as proper digestion.