如何做出更健康的食物选择?

No matter how much you love food or how skilled you are in the cooking department, eating well on a consistent basis is an ongoing battle-especially after an exhausting day, when the very thought of cooking dinner (never mind cleaning up the aftermath) sends you straight to the nearest fast-food joint.

无论你多么热爱食物，或多么擅长烹饪，经常性吃得好是一场持久战--尤其是辛苦一天之后，一想到还要做晚饭（更别提餐后还要打扫），你就跑到最近的快餐店解决了。

This is because insufficient rest messes with our hunger hormones. "When we're tired, levels of the hunger hormone ghrelin rise and levels of leptin, the hormone that helps us feel full, falls," says New York-based registered dietitian Katherine Brooking, RD. "The areas of the brain that control willpower are hijacked, making it harder to resist junk food cravings."

这是因为休息不足会扰乱我们的饥饿激素。"疲劳之际，我们的饥饿激素水平上升，瘦素（让我们感到饱腹的激素）水平下降，"纽约的注册营养师凯瑟琳·布鲁克林说道。"控制意志力的大脑区域受到操纵，使其难以抵制垃圾食品。"

Harder, but not impossible, say experts. With just a little advance planning, you can show your out-of-whack hunger hormones who's boss. Here's how to get started.

难以抵制但不是不能抵制，专家说道。只需提前稍微规划一番，你就能让饥饿激素知道谁才是老大。如何开始？

Stash grab-and-go snacks

备点零食

Keeping non-perishable snacks in your desk and car (weather-permitting) can curb the temptation to reach for convenience foods that lack nutrition-and often make cravings worse, says Grace Derocha, RD, certified diabetes educator and certified health coach at Blue Cross Blue Shield of Michigan. Snacks like nuts, seeds, jerky, roasted chickpeas, and popcorn can help stabilize your blood sugar-a prerequisite to quashing your cravings-and make it (way) easier to steer clear of the drive-thru on the way home from work.

在桌子和车子上放不易腐蚀的零食（天气允许的话）可以抑制你吃营养不足的快餐--这种快餐往往也会使你对垃圾食品更加渴望，密歇根Blue Cross Blue Shield的持证糖尿病教育家和持证健康教练格蕾丝·德罗查注册营养师说道。坚果、种子、肉干、烤鹰嘴豆和爆米花等零食可帮助稳定血糖--抑制渴望的先决条件--所以下班回家的路上，你更能避开汽车餐厅。

Double up on prep

准备的饭菜量加倍

If meal prep isn't your thing (or your schedule makes it a difficult habit to maintain), prep as you go by cooking more than you think you'll need each time you're making a meal-say, double or triple, says St. Louis-based registered dietitian Alex Caspero, RD. The more versatile the foods (think: brown rice, grilled chicken, roasted veggies, tuna salad), the more mix-and-match options you'll have to choose from after a long day at the office.

如果你不擅长准备饭菜（或者你的工作很忙，难以维持做饭的习惯），那每次做饭的时候就多做一些--比如，准备两份或三份，圣路易斯的注册营养师Alex Caspero说道。食品种类越丰富（糙米、烤鸡肉、烤蔬菜、金枪鱼沙拉），工作一天回家后你的饭菜选择也就越多。

Make extra servings (and freeze them)

多做几份（然后冷冻）

Sure, frozen meals are convenient, but they can get pricey-so can throwing out leftovers that you can't stand to look at anymore. Solve both problems by dividing your leftovers into single-serve portions and freezing them in storage containers or bags, suggests Molly Devine, RD, founder of Eat Your Keto and advisor to KetoLogic.

当然，冷冻食物很方便，但也很贵啊--你扔掉的剩饭也很贵。将剩饭分成单人份饭菜，然后放在储存容器或包中冷冻起来，这样问题就解决啦，Eat Your Keto的创始人、KetoLogic的顾问茉莉·迪瓦恩注册营养师说道。