饮食健康:减少糖分的摄入

It’s not only diabetics who should watch their sugar intake. Diets high in sugar can actually cause diabetes or obesity. Eliminate excess sugar in your diet by following these steps.
不只是糖尿病患者要注意糖的摄入量，富含糖类的食物实际上能导致糖尿病和肥胖症。按下面的步骤做消除饮食中的多余糖分。

Step 1: Eat whole foods
Eat natural whole foods such as meat, fresh fruit and vegetables, and whole grains without added sugar.
第一步：五谷杂粮都要吃
吃天然的食物，比如肉，新鲜的水果和蔬菜，以及不含糖的全麦谷物。

Step 2: Go half and half
Mix a half serving of regular variety foods or beverages with a half serving of low-sugar options. For instance, add a half cup sweetened yogurt to a half cup plain yogurt. Enjoy a half cup regular juice with a half cup seltzer water. Next, switch to a one-quarter sweetened, three-quarters unsweetened concoction until you’ve phased out the sugar.
第二步：半对半食用
半分用普通的食物兑上半分低糖的食物，混合食用。比如，半杯甜味的酸奶兑半杯无糖的酸奶。喝果汁时，用半杯的果汁加上半杯的苏打水。下一步，三分之一用甜味的食物，四分之三用不含糖的调配，直到你逐渐停止吃糖。

Step 3: Avoid sugar traps
Avoid regular sodas and most breakfast cereals, both of which are chock-full of sugar. Read labels on salad dressings and condiments, and avoid those whose main ingredient is high fructose corn syrup.
第三步：避免糖的诱惑
不要喝汽水和吃早餐上的谷类食物，这些都含有很多的糖。看下沙拉调味品和其他调味品上的标签，不要吃那些主要成分是果葡糖浆的调味品。

Tip：Be wary of sugar substitutes — while they replace sugar in baked goods and sodas, there is evidence that they can cause other health problems.
小贴士:吃糖类的替代品也要多注意——虽然它们能代替烘烤类食物和汽水中的糖类，有发现表明它们会导致其他健康问题。

Step 4: Enjoy desserts sparingly
Make up your own rules about when you can indulge in sweet desserts. Perhaps you do so only on the weekends, or only when dining out.
第四步：吃甜食要少量
制定吃甜食的规则。也许只能在周末吃甜食，或出去吃饭的时候吃。

Tip：Serve up fresh fruit or cheese as a dessert substitute. While fruit is high in sugar, it beats chocolate cake and ice cream as a healthful option.
小贴士:将新鲜水果或者奶酪当做甜食的替代品。虽然水果含糖很多，但比起巧克力蛋糕和冰激凌来说，水果还是健康的选择。

Step 5: Add more protein
Fill up on snacks high in protein, like nuts or beef jerky to head off a sugar craving. Remember, the less you fill up on sugar, the less sugar you will crave.
第五步：多吃些富含蛋白质的食物
多吃些富含蛋白质的食物，比如坚果或者是牛肉干来阻止吃糖的强烈欲望。记住，吃糖吃得越少，想吃的糖欲望就会变弱。