身体可是自己的：15个小改变让你更健康

Eat a piece of fruit before lunch. Get into the habit of eating an apple, banana, pear or other piece of fruit before lunch each day. It’ll take the edge off your appetite – making you less likely to dig into greasy fast food or bag or crackers. You’ll also be one step closer to hitting your five-a-day.
在午饭前吃一片水果。养成每天午饭前吃个苹果，香蕉，梨或其他水果。这样会减少你的食欲，让你少吃油腻的快餐，袋装食品或饼干。同时，这也有利于你每日必需的五种果蔬的摄入。

Don’t use vending machines. Let’s face it, have you ever bought anything healthy from a vending machine? They’re overpriced and full of sugar-and-salt packed stuff that your body doesn’t need. Plus, they’re open all hours (unlike your corner shop) and they won’t look at you funny if you buy ten candy bars at a time. Make a pact with yourself not to buy anything except bottled water from vending machines.
不要通过自动售货机购买食物。自己实话实说吧，你有木有在自动售货机上买过东西？这里面的食物价格偏贵，并含有大量的糖份和盐——对你身体没有任何好处。再者，（和街边小卖部不一样）它们24小时在售，所以你一次买10条巧克力棒也不会被取笑。给自己定个准则，除了瓶装水，不要在自动售货机上购买任何东西。

Go vegetarian one night a week. Most nutritionists agree that we eat more meat than we need to. Have a meat-free dinner once a week – it’s a great opportunity to try out some new recipes that are packed with vegetables and flavors. You’ll also save yourself some money.
一周吃一次素。营养学家普遍认为，我们的肉摄入量远大于身体所需。一周抽出一天吃素吧！你还可以趁机尝试一些蔬菜和香料为主材的新食谱。它还可以帮你省钱哦！

Switch to wholegrain bread. If your lunchtime sandwich or sub is always on white, switch to wholegrain. The extra goodness in the grains (including lots of fiber, B vitamins, vitamin E, and various minerals) helps keep your heart healthy and cut your risk of cancer. Plus, fiber-rich foods make you feel you full for a longer period of time – very helpful if you’re trying to lose weight.
改吃全麦面包。如果你午餐总吃奶油三明治，那么试试全麦的吧！谷物里含有的健康成分（膳食纤维，维生素B,维生素E和各种矿物质）对心脏健康有很大帮助，同时降低癌症风险。丰富的膳食纤维让你长时间保持饱足感，若你正打算减肥也有帮助哦。

Switch to skim milk (1% or less fat). Do you drink whole milk or put it on cereal? If so, switch to skim (less than 0.5% fat) or 1% milk. It might seem odd for the first few days, but stick with it for a week or so: your taste buds will quickly adjust. You’ll be getting just as much calcium and protein as before, but cutting fat.
买脱脂牛奶（脂肪含量小于等于1%）。你在喝全脂牛奶？还和早餐搭配喝吗？如果这样，那就改喝脱脂或低脂牛奶吧（脂肪小于0.5%或1%）。开始几天可能看起来有些别扭，但坚持一周左右你会发现你的味蕾在逐渐适应。和以前获取同样的钙和蛋白质，但却减少了很多脂肪，何乐而不为呢？