做个简单吃货：10种方式吃得有营养

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.

既要吃得好还不增肥，对大多数人而言都是个挑战。有时候花时间去买好食材或是准备一顿健康食物，真不是件容易的事呢。但每个人都能为了健康采取简单易行的小措施。下面为你改善饮食培养良好的饮食习惯提供的十条建议。

Start With Breakfast

从早餐开始

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应该是世人皆知的事情了。毕竟这是对接下来整24个小时机能的一种唤醒补充。但选对早餐也非常重要。一般咖啡店的马芬松饼都是500-600卡路里，选择英式马芬能把热量摄入减少高达400卡，不失为一个好的选择。

Can the Salt

远离罐头

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.

尽管蔬菜罐头所含的营养和新鲜蔬菜相差无多，但还是会含有不健康的附加物。蔬菜罐头的含钠量是新鲜蔬菜的6-8倍，通过洗涮漂洗来减少钠的摄入吧。

Count It Up

算起来

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.

如果天天日程排得满满的，根本没时间去吃或者选择吃健康的食物，那么想要吃得好更加难上加难了。所以记录每天的卡路里摄入非常重要。你知道一磅脂肪含有3500卡么？如果一周需要减一磅，那么一天你需要减少500大卡热量的摄入。

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.

这话经常听到：我们应该多喝水。这可是增加营养最简单有效的办法哦。很多人一天的饮水量都不足。把你自身体重除以二，大概就是你需要摄入以避免脱水的水量。记住咖啡、茶、柠檬汁这些也是有水分摄入的，所以别忘记加进去哦。

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.

我们总会忘记，美味的饮料还含有其他的东西。一罐24盎司的苏打水大概相当于310大卡，5盎司的酒相当于一百大卡。减少卡路里的摄入也别忘了计算和控制你的饮料摄入。简单来说，全天最好都喝白开水，偶尔可以在晚餐享用一小杯酒或是你最爱的饮料。

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.

糖真是在各类产品中都默默存在着，所以一定要了解有哪些产品。糖就是糖，千万别被骗啦。不要因为一些食品工厂把果糖糖浆包在食品外面就信以为真，这也是会增加卡路里摄入的。所以一定要看清楚食物配方、含量以及卡路里。

Study the Labels

研究标签

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.

现在的公司总会想方设法用健康的概念来推广产品，所以你必须清楚食品标签上写了什么。千万别被标签上黑体标注的“零反式脂肪”这样的字眼给蒙了，这些食品仍然可能含有高卡路里、脂肪和碳酸油脂。

Skip the Chips

别吃薯条啦

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.

薯条的确是绝佳的零食，这可是我们减肥的大敌，尤其是配着辣调味汁来杯美酒。两盎司的普通薯片含有300卡路里，吃两盎司的爆米花能让你少摄入200卡路里的热量。

Don't Be Sour

不要吃发酵奶油啦

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.

很多菜单都含有发酵奶油，但它其实也会带来很多的脂肪和卡路里。所以不要再吃啦，改吃无脂肪的希腊酸奶吧，也会有相似的口感。还能在提升蛋白质的同时减少脂肪摄入，可以让你在很长一段时间都不会有饥饿感。

Get Saucy

对自己狠点吧

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.

烤一下你最爱的马芬、煎饼或者面包，通常会配上一大勺黄油和糖。要想一直吃自己最爱的食物，恐怕你要舍弃黄油和糖了，改吃苹果酱吧。这样不但能减少卡路里摄入，还能增加对健康有益的纤维。