营养美食推荐：办公室零食是“精致小餐”
Jonny Bowden, a Los Angeles nutritionist who has written 12 booksincluding, most recently, The 150 Healthiest Slow Cooker Recipes on Earth, says
the ideal office snacks are “well constructed mini-meals.” That means food that
contains protein, fat and fiber and delivers 200 calories or less.
洛杉矶营养学家乔尼·鲍登写了12本书，包括最近这本《世界上150种最健康的慢炖锅食谱》，他认为理想的办公室零食是“精致小餐”——这代表要吃那些含有蛋白质、脂肪和纤维、含有200卡路里的热量或更低的食物。
It’s tough to find all those elements in a single snack, but Bowden
recommends these 10 options to satisfy your at-work hunger.
单独一样零食中很难找全所有这些元素，但上班时候饿了的话，鲍登建议你选择以下这10种零食。
1. String Cheese
奶酪条
Bowden likes the Horizon brand organic version. High in protein, it offers
a bit of fat and has only 80 calories.
鲍登喜欢地平线牌中的有机食物版本。富含蛋白质，脂肪少许，只有80卡路里的热量。
2. Hard-Boiled Egg
白煮蛋
One egg has around 70 calories and is packed with five to six grams of
protein.
一个鸡蛋大约有70卡路里，富含5到6克蛋白质。
3. Peanut Butter and Apple
花生酱配苹果
This snack has the magic combination of fiber, protein and fat.
这套小吃神奇的结合了纤维、蛋白质和脂肪。
4. Almonds
杏仁
One ounce, about 12 nuts, has 184 calories. Almonds contain omega-9 fatty
acid, the fat also found in olive oil that’s associated with good heart
health.
一盎司大约有12个杏仁，184卡路里的热量。杏仁含有欧米茄9脂肪酸、在橄榄油中也发现这种脂肪，该脂肪对心脏健康有益。
5. Baked Sweet Potato With Tuna
烤地瓜配金枪鱼
Bake a batch and stow in the fridge. Stuff one with tuna packed in water,
and tote it to work in a plastic container.
多烤些地瓜放在冰箱里。搭配水浸金枪鱼，放在塑料容器里带到办公室。
6. Celery and Hummus
芹菜和鹰嘴豆泥
Hummus, made with sesame seeds, contains lots of nutrients and beneficial
fibers called lignans that improve blood profiles, normalize blood pressure and
enhance vitamin E absorption.
用芝麻籽做成的鹰嘴豆泥含有大量的营养成分和称之为木酚素的有益纤维，对血液，血压都有改善作用，还能提高维生素E的吸收。
7. Half an Avocado
半个鳄梨
This creamy fruit has a surprisingly high fiber content. “It’s the unsung
hero of the snack kingdom,” Bowden says.
这种口感绵密的水果，纤维含量高得惊人。“它是零食王国的无名英雄，”鲍登说。
8. Tomato Slices with Buffalo Cheese and Olive Oil
番茄切片配水牛干酪和橄榄油
This combination contains fat and protein, and tomatoes are packed with
antioxidants. A filling snack, low in calories.
这种组合含有脂肪和蛋白质，番茄富含抗氧化剂。零食不仅可以解决饥饿，而且热量低。
9. Nitrate-Free Turkey With Apple Nitrate-Free
不含硝酸盐的火鸡与苹果
Controversy continues about the danger of nitrates, so Bowden recommends
choosing turkey without them.
对于对硝酸盐的危害性始终有争议，所以，鲍登建议选择不含硝酸盐的火鸡。
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