健康的生活这样过：10大健康饮食习惯

6. Take an extra ten minutes a day to prepare healthy meals.
每天多花十分钟时间准备健康的饭菜

By devoting a few minutes to planning for more nutritious eating, you invest in your own health and that of your family. And when I say few, I mean it: Studies from UCLA suggest that a wholesome home-cooked dinner takes only about ten minutes longer to prepare, on average, than serving processed or ready-made food. If you make enough for leftovers you'll save time in the long run. And don't forget: Obesity, diabetes, and heart disease all lead to doctor and hospital visits—which take a lot of time.
每天花几分钟时间烹饪更有营养的饭菜，这对你和你的家人都有好处。这里说的几分钟，我是说真的：加州大学洛杉矶分校的研究认为，自己做一份有益健康的晚饭，比去饭店和叫外卖只多十分钟。如果你做的饭多得够下一顿吃，长期下来还会省下更多的时间。并且不要忘了：肥胖、糖尿病和心脏病会把你送进医院，这会浪费你更多的时间。

7. Retrain your palate.
反复训练你的味蕾

As any 5-year-old or picky eater can attest, familiarity is a powerful driver of dietary preference. But taste buds are malleable and can be taught to appreciate new and subtler flavors. When you swap processed, high-fat, sodium-packed, and oversweetened food for healthier fare, it can take one to two weeks before your taste buds acclimate. Don't expect to love new flavors right away (and certainly don't expect your kids to). Just keep serving the new dishes, and soon neither you nor your palate will recall what all the fuss was about.
任何一个5岁的小孩和挑食者都可以证明，饮食偏好主要是因为对某种食物的熟悉。但是味蕾具有可塑性，可以学会接受新的微妙的口味。当你从高脂肪高钠和高糖的食物转变为较为健康的饮食时，你的味蕾可能需要一两个礼拜才能适应。不要指望立马就能爱上新的口味（也不要指望你的孩子能）。继续吃对你来说新的菜肴，很快你和你味蕾都会忘了刚开始的不习惯。

8. Stop eating before you feel full.
吃饱之前就停止进食

Slow the pace of your meals. Pay attention to what you're eating. And call it quits when you're about 80 percent full. After a pause, you'll likely find that "mostly full" is full enough. Studies indicate that simply by eating at a leisurely pace, you could drop up to 20 pounds a year.
放慢吃饭速度，注意看看你在吃什么。吃到8分饱时就不要再吃了。过一会儿你就会发现，“8分饱” 就足够了。研究表明，只要放慢进食速度，你每年就能减下20磅的体重。

9. Sit down to dinner with the entire family.
与家人共进晚餐

Kids who eat with their parents are less likely to consume junk, less likely to overeat, and less likely to be overweight. Parents who eat with their children report greater satisfaction with family life. And families who eat together are far less likely to be plagued by eating disorders, drug use, smoking, and alcohol abuse. That's a remarkable benefit to something as simple as sitting down together for a family meal.
和父母一起吃饭的孩子，吃到垃圾食品、吃得太多和体重超重的可能性都比较小；和孩子一起吃饭的父母，会觉得生活更幸福。而且和家人一起吃饭的人，很少有可能存在饮食失调、滥用毒品、吸烟和酗酒的问题。只是和家人坐在一起吃饭这么简单的事情，好处就这么显而易见。

10. You really are what you eat.
饮食决定你的身体状况

The best way to keep your body humming is to eat a well-rounded, nutritious diet. As for better mental acuity—well, you get the idea: Your brain depends on the vitality of your heart, lungs, liver, kidneys (you name the organ) to be in tip-top shape. The best way to bring out your best attributes is to foster your overall health through smart eating—a diet that favors produce, grains, legumes, and lean sources of protein, such as fish and soy.
保持精力旺盛的最好办法就是营养全面的饮食。你要知道：你的大脑取决于你的心脏、肺、肝脏和肾脏的活力是否处于最好的状态。为了让你有更好的精神敏锐性，最好的办法就是通过明智的饮食来获得全面的整体的健康。饮食中需包含农产品如谷物、蔬菜，以及脂肪含量低的蛋白质，如鱼和豆类。