健康的生活这样过：10大健康饮食习惯

One question I'm frequently asked is "What's the secret to a healthy diet?" The answer isn't all that mysterious. You just have to keep some basic guidelines in mind, beginning with:
经常有人问我：“健康饮食有什么秘诀？” 其实答案并不神秘。你只需要遵循以下这些基本准则：

1. Use smaller plates.
换小点的盘子

Whether you're already trim or trying to lose weight, one of the best things you can do for your waistline and your health is to downsize your dishware. Cornell University nutrition researcher Brian Wansink, PhD, has found that switching from a 12-inch to a ten-inch plate leads people to eat 22 percent fewer calories. If you downsized only your dinner plate, you'd be eliminating more than 5,000 calories a month from your diet. It really is that simple.
不管你是想保持苗条身材还是想减肥，最好的办法之一就是缩小餐具尺寸。康奈尔大学营养学研究员布莱恩-文森克博士发现，把盘子从12英寸缩小到10英寸，可以使人们少摄入22%的卡路里。即使你只在晚饭时用小点的盘子，一个月下来你也可以从饮食中减少5000卡路里的摄入。就是这么简单。

2. Make half of every meal fruits or vegetables.
每顿饭都要保证一半是水果或蔬菜

At breakfast, fill your bowl halfway with cereal, then top it off with berries or sliced banana. At lunch, eat a smaller—or half—sandwich, and add two pieces of fruit. At dinner, make sure your plate is at least 50 percent salad, broccoli, asparagus, cauliflower, or whatever veggie you choose. This ensures that you get enough nutrients and automatically reduces the amount of fat and calories you consume (provided you don't go crazy with fatty dressings and toppings).
早餐时可以吃半碗燕麦片加浆果和香蕉片。午饭吃一个小点的（或半个）汉堡和两块水果。晚饭保证你的餐盘里至少有50%的莴苣、西兰花、芦笋和花椰菜，你自己喜欢吃的蔬菜都行。这不仅能保证你所需要的营养，而且能减少脂肪和卡路里的消耗（前提是你不迷恋多脂调味品和浇头）。

3. Don't eat on the run.
吃饭要细嚼慢咽

The first problem with grabbing and gulping is that it usually means fast food. And even a smallish fast food lunch (small burger, medium fries, diet soda) delivers around 800 calories—more than the average woman would want to get at dinner. When we eat on the go, our brains tend to register the food as a snack—regardless of how many calories we consume—leading us to overeat at our next meal.
狼吞虎咽通常意味着快餐。即使是很小份的快餐午饭（小汉堡，中包薯条，无糖汽水）热量也都有差不多800卡路里的，这超过了一般女性想在晚饭时摄入的热量。当我们狼吞虎咽时，不管我们消耗了多少卡路里，大脑会默认这些食物是小吃，这会让我们下顿饭时吃的更多。

4. The shorter the ingredient list, the better.
营养成分列表越短越好

Most of the healthiest foods have only one ingredient: Think broccoli, spinach, blueberries, etc. Longer lists generally mean more sugar, more salt, more artificial flavors. More unhealthy stuff.
绝大多数的健康食物都只有一种成分：比如西兰花、菠菜、蓝莓等。较长的营养成分列表通常意味着更多的糖和盐，更多的人工香料和更多不健康的添加剂。

5. Nutritious food doesn't have to be expensive.
有营养的食物不一定昂贵

The smart choices cost no more. In fact, there was a potential small savings associated with the healthy selections. And that's without considering such economical options as occasionally substituting beans or lentils for meat, or making a sandwich at home rather than spending money at a restaurant.
如果选择得当，有营养的食物并不昂贵。事实上，健康的选择甚至还能省钱。偶尔用黄豆或扁豆来代替肉，或者是在家自己做汉堡而不是去饭店花钱，这些选择既经济又健康。