避免假日发福的小贴士

　　Did you know that eating just one extra cookie every day during the holiday season could cause you to gain one pound? That may not sound like much, but 10 years from now you would weigh ten pounds more than you do right now -- that is, if you keep the rest of your diet the same, and that is asking a lot during the holiday season. Many people gain four to five pounds this time of year because of the temptation of delicious treats and extravagant dinners。

　　你知道吗？假日每天多吃一块饼干会使你的体重至少增加一磅！这也许 听上去不多，但是想想十年后你将比现在重十磅。而这也是在你不增加其他食物的前提下，这在假日期间是很难做到的。所以大部分人因为抵制不住美食的诱惑， 每年这个时候体重会增加4到5磅。

　　The holiday season is a time filled with parties, family gatherings and lots of food, but with a little help, you can keep from eating too much during the holidays. If you continue to eat a healthy and nutritious diet, you will feel better and have more energy to enjoy the season。

　　节日总是充满了聚会、家庭聚餐以及无数的食物，但是只需要一点点技巧，你就能够阻止自己陷入假日发福的危机。如果你的食谱健康又营养，那你也会有更多的精力来享受假期。

　　1、Don't Skip Meals

　　Many people believe that if they skip breakfast or lunch, they can save up all of those calories for the holiday party that night. That sounds like a good idea, but skipping meals can make you crabby, tired and maybe even leave you with a headache that just might ruin your evening festivities. Plus, when you are really hungry and surrounded by high-calorie holiday treats, you may very easily turn into a raving eating-machine and consume many more calories than the ones you skipped earlier in the day。

　　Don't skip meals; just eat sensibly. A bowl of whole grain cereal and low-fat milk for breakfast, a mid-morning snack of raisins and nuts, followed by a healthy lunch with a big salad or a sandwich made with whole grain bread will keep your body and your brain fueled throughout the day。

　　1、别遗漏正餐

　　许多人相信，如果他们不吃早餐或午餐，哪怕当晚的聚会吃的再多，卡路里也不会增加太多。这听起来像一个好主意，但是不吃饭可以使你暴躁，疲倦，甚至可能头痛，也许会毁了你当晚的活动。此外，当你真的饿了，在高热量的节日美食包围之下，你可以很容易地会疯狂地进食，最终吸收比你跳过那些在当天早些时候更多的卡路里。

　　不要遗漏正餐，要理智的安排。一碗全谷物及一杯低脂牛奶的早餐，上午10时左右吃些葡萄干和坚果等零食，午餐吃一个大沙拉或全麦面包做的三明治，健康的午餐将有助保持您的身材，同时提供整个大脑一天的能量。

　　2、Eat High-Fiber Foods Before the Party

　　When you have a party to attend, snack on some fiber-filled foods just before you go. Fiber helps you to feel full, and if you aren't feeling so hungry, you might not eat so much at the party. Choose foods like low-calorie vegetables, a small salad, a piece of fresh fruit, or a small bowl of oatmeal。

　　2、聚会前吃一些高纤维食物

　　如果你要参加聚会，之前吃一些纤维丰富的食物，会让你有饱腹感，从而控制你聚餐时的食量。这些食物包括低热量的蔬菜、一小盘沙拉，新鲜水果，或者一小碗燕麦片。

　　3、Eat Small Amounts of the Foods You Love

　　No one wants to feel deprived, so go ahead and take a small piece of pie or one cookie -- but not both. Look over the buffet or the serving table, and pick out one thing that you really would love to enjoy. The rest of your plate can be filled with healthy vegetables and fruits, whole grain crackers, cheese and lean meats。

　　3、喜欢的食物要吃"一点"

　　不要剥夺自己吃喜爱的食物的权利，吃些喜爱的派或者饼干，但别两者都吃。在吃自助餐的时候，挑一样自己最喜欢的，剩下的可以吃一些健康的蔬菜水果，全麦饼干，乳酪和瘦肉。

　　4、Don't Hang Around the Buffet

　　It isn't easy to resist the delicious foods you find on a buffet at a party, so get away from the table. Choose your foods and your drink and move to a different part of the room. As they say, out of sight, out of mind. At the very least you will have to think about what you are doing before filling your plate again and again。

　　4、不要在自助餐前徘徊

　　在聚会时，自助餐上美味的食物的诱惑是非常难以抵挡的，所以最好离桌子远一点。选好食物饮料之后就去别的地方。俗话说，眼不见心不烦，起码在吃东西之前你必须得先想一想。

　　5、Pace Yourself

　　When friends and family gather at a meal, the food is usually piled high on most everyone's plate. You wolf down the first plate and pick out more of your favorites to gobble down as second helpings。

　　Slow down. It takes a few minutes for your brain to realize your stomach is getting full, and you can eat a lot of extra food in those few minutes. You don't need a giant mound of food, so place small portions on your plate. Set your fork down between bites and sip some water. Relax and enjoy the flavor of each mouthful. Chew each bite thoroughly before you swallow. Savor each moment with your friends, your family and this wonderful food, but remember it is a meal, not a race to see who can eat the fastest。

　　5、掌握好吃的节奏

　　当朋友或者亲人聚餐时，每个人的盘子都是堆的满满的，狼吞虎咽地吃完一盘，另一盘马上装满了。

　　慢 点吃，因为人的脑子要过好几分钟才能从胃部得到“吃饱了”的信号，那几分钟足够你多吃好多食物。你的盘子里面不要放太多的食物，放一小盘就好。时不时的停 下喝些水，放松一下，细细品味每一口。吞咽之前记得要好好咀嚼。好好品味与家人朋友的聚会，记住这只是一顿饭而已，并不是在比赛谁吃得快。