Remember when you were a kid and eating was as simple as “Open, chew, enjoy”? You didn’t count the grams of fiber and fat in your PB&J.
You munched when you were hungry, stopped when you were full and ran off to play with your Cabbage Patch Kids. But choosing a meal as a health-minded adult can be as complicated and joyless as a calculus final. Enough! Here are common-sense rules that make eating right as easy as pie for you and your inner 8-year-old.
Eat like a tourist in Greece
The sunset over your office park isn’t as stunning as the one over an Aegean beach, but a plate of grilled fish and fresh vegetables and a glass of wine is as delicious in Athens, Georgia, as it is in Athens, Greece. Plus, a Mediterranean menu can help lower your risk for heart disease and keep you slim, says Susan Mitchell, Ph.D., co-author of "Fat Is Not Your Fate" (Fireside).
If you can’t grow it, don’t eat it
A potato comes from the ground, an egg from a hen. But where did that Pop-tart come from? If your best guess is “aisle 7,” pass it up. “Unprocessed, whole foods will give you the most benefits,” says Michelle K. Berman, R.D., of Fairfax, Virginia. Processing takes out nutrients such as antioxidants and fiber, and even when chemists add them back, nothing stacks up to Mother Nature.
Read the back of the box first
“The front is all advertising,” Berman says. Flip it around for the real story. The more ingredients, the more likely it has visited a few processing plants where something artificial was mixed in, says Lydia Zepeda, Ph.D., professor of consumer science at the University of Wisconsin at Madison.
The crunchier,the better越脆越好
Snacks that offer a big,satisfying crunch when you bite into them， we mean apples,celery,snap peas and nuts,not chips
The more you chew, the slower you eat and the more time your body has to register fullness
You can always have more Tomorrow.
A food shortage is not imminent. Besides, anything you eat after you’re full doesn’t even taste as good. “There is a toning down of taste buds after the first few bites,” says Linda Bacon, Ph.D., professor of nutrition at City College of San Francisco. And no one loves feeling stuffed.
A frozen berry beats a fresh doughnut
Purchasing organic local produce is better for both the environment and your health, but when the nearest farm is hours away, don’t default to a package of Oreos. “Frozen, canned and fresh fruit all have comparable amounts of nutrients,” says Christine M. Bruhm, Ph.D., director of the Center for Consumer Research at the University of California at Davis. 冷冻的浆果打败了新鲜的甜甜圈
There’s no fruit in 'fruit flavor'
Seeing flavor on a label is a sign the food was stripped of its real taste and a fabricated one swapped in, Bacon says. Natural only means the additive came from a plant or an animal, which may not be as healthy as it sounds. “Scientists create flavors using bacteria and call them ‘natural,’” she says. Would you buy Bacteri-Os?
If it’s not around, you can’t eat it
You’re in your cozy armchair watching “Gossip Girl” when you get an urge for Cool Ranch Doritos. If all you have to do is walk to your pantry, you’ll grab a bag and attack it. But let’s say you must put on your shoes, find your keys and drive to the store. Laziness will triumph.
Table your meals
As much sitting as we do, we rarely stay put during dinner. Fifty-nine percent of young women eat on the run, a study in the Journal of the American Dietetic Association finds, and on-the-go eaters consume more total fat, as well as more soda and fast food. The less distracted and stressed you are when you dine, the more efficiently your body absorbs nutrients. Turn off the tube, step away from your desk and park the car before you dig in.
Judge food by its cover
When you have to hack through layers of packaging and plastic to get to your dinner, it’s likely to be unhealthy, Zepeda says. Plus, research indicates that perfluorochemicals in food containers may lower fertility. Companies aren’t phasing out PFCs until 2015! So do it yourself now.当你必须撕去包装和塑料，才能吃晚餐，很可能是不健康的，塞佩达说。另外，研究表明，食品容器中的氟化合物可降低生育率。到2015年才能逐步淘汰全氟！
Cake’s just not that into you
Sugary carbs are the bad boyfriends of the food world. They woo us with sweet nothings and leave us unsatisfied, guilt-ridden and 10 pounds heavier. The solution: Pick a snack that has your back, such as fruit, lowfat yogurt and honey. 含糖的碳水化合物是食物界的坏男友。他们用甜言蜜语讨好我们，留给我们的是不满，内疚和重了10磅。解决方案是：选择一种零食，如水果，低脂酸奶和蜂蜜。
Don’t drink dessert
Brimming with vitamins! Bursting with energy! Store shelves are exploding with colorful, cleverly named drinks that sound healthy but are actually just sweetened water. Don’t let the labels fool you, Berman says. If it’s not skim milk, plain HO or regular coffee or tea, it’s a treat. For a healthier sip, try lemon or mint iced tea or sparkling water with a splash of juice.商店的货架上，五颜六色的，命名巧妙的健康饮品实际上只是甜饮料。不要让标签愚弄你，伯尔曼说。如果想喝健康的饮品，尝试柠檬或薄荷冰茶。
Make sure you can ID the animal
You don’t have to hunt and skin your supper, but if your chicken has been molded into a nugget, who knows what you’re really chewing. And when you choose meat that’s been processed into sausage, strips or slices, you’re downing sodium and preservatives instead of healthy nutrients, says Adam Drewnowski, Ph.D., director of the nutritional sciences program at the University of Washington at Seattle.
Fuel up in the morning, not at night
A car needs gas when it’s hitting the road, not when it’s sitting in the garage — so why do we have our biggest meal when the only energy burner on the agenda is working the remote? Instead, aim for a 550-calorie breakfast, a 500-calorie lunch, a 450-calorie dinner and a 100-calorie snack. “If you overeat at night, you’re less likely to burn off the calories,” Mitchell says.汽车上路时需要汽油，而在车库里时则不需要-那么，目标是550卡路里的早餐，1500卡路里的午餐，450卡路里的晚餐，以及100卡路里的零食。 “如果你晚上吃得过多，不太可能把热量燃烧掉，”米切尔说。
Don’t buy food where you buy tires
In our time-crunched life, it’s tempting to grab groceries at the pump or in a store where you can get a giant box of cereal along with an ottoman. But for the healthiest food at the fairest price, visit the neighborhood grocery store.
Work for your dinner
Sure, you could inhale supper straight out of a bucket, but for a healthy meal, you need to invest at least a few minutes in chopping, rinsing or grilling. The result is worth the effort, Mitchell says. “When you prepare dishes yourself, you can see exactly which ingredients are going into it and make conscious choices about what you truly want to eat,” she says.但对健康的膳食，你需要投入至少几分钟，切菜，洗菜或烤。成果是值得的，米切尔说。 “当你自己准备料理时，你可以清楚地看到这些成分，并选择你真正想吃的。”她说。
Your hips are not a fridge
Once you slice and sauté your way to a fabulous feast, you don’t have to finish every bite. “We’re conditioned to think that if we don’t devour everything on our plate, we are misbehaving,” McKenna says. But if you keep munching even after you’re full, you are using your body as a storage unit. If there’s enough left over for lunch tomorrow, pack it up and put it in the fridge. Otherwise, toss scraps in the trash. We promise we won’t tell your mom.一旦你进入神话般的盛宴，你不必吃完每一口菜。 “我们习惯于认为，如果我们不吃掉盘子里的一切，我们的行为失常，”麦克纳说。但假如你继续吃（即使你已吃饱了），你将你的身体当作一个存储箱。如果剩下了，把它包起来，放在冰箱里。否则，扔在垃圾箱里。我们承诺，我们不会告诉你妈妈。
Watching 'Top Chef' isn’t cooking
We love food shows, too, but zoning out in front of the TV with a container of greasy moo shu pork is kind of missing the point. “Cooking has become a spectator sport,” Drewnowski says. “People watch and think, If only that chef could come cook for me!” No need to whip up a seven-course meal, but you can pick up tips about combining flavors and using fresh ingredients.我们热爱食品节目，不过在电视机前，带着一盒油腻的木须肉缺少点东西。 “烹饪已成为观赏活动，”德雷夫诺夫斯基说。 “人们观看并想，如果厨师能来为我做饭多好！”
Cut yourself a break!
If you follow these rules most of the time but occasionally crave a fast food fix, a slice of pizza or a brownie, go for it. You can happily resume your healthy plan once you satisfy the urge. “We all have to relax a bit,” Drewnowski says. “If you want fried chicken now and then, enjoy it!”
楼主发言：1次 发图：0张 | 添加到话题 |