做个简单吃货：10种方式吃得有营养

Sugar is included in many food products under a number of names, so it's important to know them all. Sugar is sugar, don't be fooled! Just because food companies may be taking high-fructose corn syrup out of some of their products and replacing them with sugar, it still boils down to excess calories. Make sure you read the food labels ... for serving size and calories.
糖真是在各类产品中都默默存在着，所以一定要了解有哪些产品。糖就是糖，千万别被骗啦。不要因为一些食品工厂把果糖糖浆包在食品外面就信以为真，这也是会增加卡路里摄入的。所以一定要看清楚食物配方、含量以及卡路里。

study the Labels
研究标签

Companies today are coming up with all sorts of ways to promote their products with a healthy twist, so it's crucial that you know what you are reading on food labels. Don't be fooled by 'zero grams of trans fat' boldly displayed on some food labels. The product may still be high in calories, fat and hydrogenated oils.
现在的公司总会想方设法用健康的概念来推广产品，所以你必须清楚食品标签上写了什么。千万别被标签上黑体标注的“零反式脂肪”这样的字眼给蒙了，这些食品仍然可能含有高卡路里、脂肪和碳酸油脂。

Skip the Chips
别吃薯条啦

Chips make the perfect snack, which is what makes them so dangerous to our daily diet, especially when partnered with a tasty dip or salsa. Two ounces of plain potato chips have 300 calories. Swap snacks for 2 ounces of plain popcorn popped with oil to save 200 calories.
薯条的确是绝佳的零食，这可是我们减肥的大敌，尤其是配着辣调味汁来杯美酒。两盎司的普通薯片含有300卡路里，吃两盎司的爆米花能让你少摄入200卡路里的热量。

Don't Be Sour
不要吃发酵奶油啦

Many recipes call for sour cream, but this creamy ingredient brings along a wealth of fat and calories. Instead, switch out the sour cream for nonfat Greek yogurt, which has a similar consistency. Doing so could reduce your fat intake while boosting your protein, which will help you feel full for a longer period of time.
很多菜单都含有发酵奶油，但它其实也会带来很多的脂肪和卡路里。所以不要再吃啦，改吃无脂肪的希腊酸奶吧，也会有相似的口感。还能在提升蛋白质的同时减少脂肪摄入，可以让你在很长一段时间都不会有饥饿感。

Get Saucy
对自己狠点吧

Baking your favorite muffins, pancakes or breads usually calls for a hefty dose of butter and sugar. To keep these favorites in your meal plans, change out the butter and sugar for applesauce. Doing so not only reduces caloric intake, but it also adds a healthy boost of dietary fiber.
烤一下你最爱的马芬、煎饼或者面包，通常会配上一大勺黄油和糖。要想一直吃自己最爱的食物，恐怕你要舍弃黄油和糖了，改吃苹果酱吧。这样不但能减少卡路里摄入，还能增加对健康有益的纤维。