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。