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Did you know that eating just one extra cookie every day during the holiday
season could cause you to gain one pound? That may not sound like much, but 10
years from now you would weigh ten pounds more than you do right now一that is, if
you keep the rest of your diet the same, and that is asking a lot during the
holiday season. Many people gain four to five pounds this time of year because
of the temptation of delicious treats and extravagant dinners.
你知道在假日里，你每天多吃一块饼干，就会使你的体重至少增加一磅吗?也许这听上去不多，但是照此速度，十年后你将比现在重十磅，换句话说，这还是在你不
增加其他食物的前提下—这在假日期间是很难做到的。多数人每年这个时候体重都会增加4-5磅，就是因为抵制不住美食和宴会的诱惑。
The holiday season is a time filled with parties, family gatherings and
lots of food, but with a little help, you can keep from eating too much during
the holidays.If you continue to eat a healthy and nutritious diet, you will feel
better and have more energy to enjoy the season.
节日里总是充满了聚会、家庭聚餐以及无数的食物，但是只需要一点小帮助，你就能够阻止自己陷人美食中无法自拔。如果你有一个健康又营养的食谱，那你也会有更多的精力来享受假期。
1 .Don't Skip Meals
1.别遗漏正餐
Many people believe that if they skip breakfast or lunch, they can save up
all of those calories for the holiday party that night. That sounds like a good
idea, but skipping meals can make you crabby, tired and maybe even leave you
with a headache that just might ruin your evening festivities. Plus, when you
are really hungry and surrounded by high-calorie holiday treats, you may very
easily turn into a raving eating-machine and consume many more calories than the
ones you skipped earlier in the day,
许多人相信，如果他们不吃早餐或午餐，那么无论当晚的聚会吃得再多，都当是补充白天卡路里的消耗。听起来这像是个好主意，但是不吃饭会使你暴躁疲倦、甚至
可能引起头痛，也许会毁了你晚上的活动安排。再加上当你真的饿了时，环顾包围着你的高热量的节日美食，你可能很容易变成疯狂的进食机器，最终吸收比你少吃
正餐那些天更多的卡路里。
Don't skip meals; just eat sensibly. A bowl of whole grain cereal and
low-fat milk for breakfast, a mid-morning snack of raisins and nuts, followed by
a healthy lunch with a big salad or a sandwich made with whole grain bread will
keep your body and your brain fueled throughout the day.
不要遗漏正餐，要理智安排饮食。早餐一碗整粒谷物和一杯低脂牛奶，上午吃些葡萄干和坚果等零食，健康午餐吃一个大沙拉或全麦面包做的三明治，这将有助于您保持身材，同时提供整个大脑一天的能量。
2. Eat High-Fiber Foods Before the Party
2.聚会前吃些高纤维食物
When you have a party to attend, snack on some fiber-filled foods just
before you go. Fiber helps you to feel full, and if you aren't feeling so
hungry, you might not eat so much at the party. Choose foods like low-calorie
vegetables, a small salad, a piece of fresh fruit, or a small bowl of
oatmeal.
当你准备要参加聚会的时候，那么去之前不妨吃一些纤维丰富的食物。纤维会让你有饱腹感，这样你在宴会上就不会吃太多的东西。这些食物包括低热量的蔬菜、一小盘沙拉、新鲜水果，或者一小碗燕麦片。
3. Eat Small Amounts of the Foods You Love
3.喜爱的食物只吃少许
No one wants to feel deprived, so go ahead and take a small piece of pie or
one cookie一but not both. Look over the buffet or the serving table, and pick out
one thing that you really would love to enjoy. The rest of your plate can be
filled with healthy vegetables and fruits, whole grain crackers, cheese and lean
meats.
每个人都有吃喜爱的食物的权利，吃些喜爱的派或者饼干，但不要两者都吃。在吃自助餐的时候，先将所有的食品浏览一遍，然后挑一样自己最喜欢的，剩下的盘子你可以装点儿健康的蔬菜水果、全麦饼干、乳酪和瘦肉。
4. Don't Hang Around the Buffet
4.不要在自助餐前徘徊
It isn't easy to resist the delicious foods you find on a buffet at a
party, so get away from the table. Choose your foods and your drink and move to
a different part of the room. As they say, out of sight, out of mind. At the
very least you will have to think about what you are doing before filling your
plate again and again.
在派对上，要阻挡住美味食物的诱惑可不是件简单的事，所以最好离桌子远一点。选好自己的食物饮品之后就去别的地方。俗话说得好，眼不见心不烦，起码在装满你的餐盘之前你必须得先想想该做什么。
5. Pace Yourself
5.掌握好节奏
When friends and family gather at a meal, the food is usually piled high on
most everyone's plate. You wolf down the first plate and pick out more of your
favorites to gobble down as second helpings. Slow down. It takes a few minutes
for your brain to realize your stomach is getting full, and you can eat a lot of
extra food in those few minutes. You don’t need a giant mound of food, so place
small portions on your plate. Set your fork down between bites and sip some
water.Relax and enjoy the flavor of each mouthful. Chew each bite thoroughly
before you swallow. Savor each moment with your friends, your family and this
wonderful food,but remember it is a meal, not a race to see who can eat the
fastest.
当朋友或者亲人聚餐时，每个人的盘子都堆满了食物，在狼吞虎咽地吃完一盘，另一盘也马上装满了。慢点吃，从食物进肚到脑子得到胃部“吃饱了”的信号，这需
要好几分钟，而那几分钟已足够你多吃好多食物。你的盘子里面不要放太多的食物，放一小盘就好。时不时地停下喝些水，放松一下，细细品味每一口。吞咽之前记
得要彻底咀嚼。尽情享受与家人朋友聚会的每一刻，还有美味的食物。但记住这只是一顿饭而已，并不是在比赛谁吃得快。
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发表于 2016-7-10 18:11:02