健康的生活这样过：10大健康饮食习惯
<p><span word="One">One</span> <span word="question">question</span> <span word="I">I</span>'<span word="m">m</span> <span word="frequently">frequently</span> <span word="asked">asked</span> <span word="is">is</span> "<span word="What">What</span>'<span word="s">s</span> <span word="the">the</span> <span word="secret">secret</span> <span word="to">to</span> <span word="a">a</span> <span word="healthy">healthy</span> <span word="diet">diet</span>?" <span word="The">The</span> <span word="answer">answer</span> <span word="isn">isn</span>'<span word="t">t</span> <span word="all">all</span> <span word="that">that</span> <span word="mysterious">mysterious</span>. <span word="You">You</span> <span word="just">just</span> <span word="have">have</span> <span word="to">to</span> <span word="keep">keep</span> <span word="some">some</span> <span word="basic">basic</span> <span word="guidelines">guidelines</span> <span word="in">in</span> <span word="mind">mind</span>, <span word="beginning">beginning</span> <span word="with">with</span>:</p><p>经常有人问我：“健康饮食有什么秘诀？” 其实答案并不神秘。你只需要遵循以下这些基本准则：</p><p>1. <span word="Use">Use</span> <span word="smaller">smaller</span> <span word="plates">plates</span>.</p><p>换小点的盘子</p><p><span word="Whether">Whether</span> <span word="you">you</span>'<span word="re">re</span> <span word="already">already</span> <span word="trim">trim</span> <span word="or">or</span> <span word="trying">trying</span> <span word="to">to</span> <span word="lose">lose</span> <span word="weight">weight</span>, <span word="one">one</span> <span word="of">of</span> <span word="the">the</span> <span word="best">best</span> <span word="things">things</span> <span word="you">you</span> <span word="can">can</span> <span word="do">do</span> <span word="for">for</span> <span word="your">your</span> <span word="waistline">waistline</span> <span word="and">and</span> <span word="your">your</span> <span word="health">health</span> <span word="is">is</span> <span word="to">to</span> <span word="downsize">downsize</span> <span word="your">your</span> <span word="dishware">dishware</span>. <span word="Cornell">Cornell</span> <span word="University">University</span> <span word="nutrition">nutrition</span> <span word="researcher">researcher</span> <span word="Brian">Brian</span> <span word="Wansink">Wansink</span>, <span word="PhD">PhD</span>, <span word="has">has</span> <span word="found">found</span> <span word="that">that</span> <span word="switching">switching</span> <span word="from">from</span> <span word="a">a</span> 12-<span word="inch">inch</span> <span word="to">to</span> <span word="a">a</span> <span word="ten">ten</span>-<span word="inch">inch</span> <span word="plate">plate</span> <span word="leads">leads</span> <span word="people">people</span> <span word="to">to</span> <span word="eat">eat</span> 22 <span word="percent">percent</span> <span word="fewer">fewer</span> <span word="calories">calories</span>. <span word="If">If</span> <span word="you">you</span> <span word="downsized">downsized</span> <span word="only">only</span> <span word="your">your</span> <span word="dinner">dinner</span> <span word="plate">plate</span>, <span word="you">you</span>'<span word="d">d</span> <span word="be">be</span> <span word="eliminating">eliminating</span> <span word="more">more</span> <span word="than">than</span> 5,000 <span word="calories">calories</span> <span word="a">a</span> <span word="month">month</span> <span word="from">from</span> <span word="your">your</span> <span word="diet">diet</span>. <span word="It">It</span> <span word="really">really</span> <span word="is">is</span> <span word="that">that</span> <span word="simple">simple</span>.</p><p>不管你是想保持苗条身材还是想减肥，最好的办法之一就是缩小餐具尺寸。康奈尔大学营养学研究员布莱恩-文森克博士发现，把盘子从12英寸缩小到10英寸，可以使人们少摄入22%的卡路里。即使你只在晚饭时用小点的盘子，一个月下来你也可以从饮食中减少5000卡路里的摄入。就是这么简单。</p><p>2. <span word="Make">Make</span> <span word="half">half</span> <span word="of">of</span> <span word="every">every</span> <span word="meal">meal</span> <span word="fruits">fruits</span> <span word="or">or</span> <span word="vegetables">vegetables</span>.</p><p>每顿饭都要保证一半是水果或蔬菜</p><p><span word="At">At</span> <span word="breakfast">breakfast</span>, <span word="fill">fill</span> <span word="your">your</span> <span word="bowl">bowl</span> <span word="halfway">halfway</span> <span word="with">with</span> <span word="cereal">cereal</span>, <span word="then">then</span> <span word="top">top</span> <span word="it">it</span> <span word="off">off</span> <span word="with">with</span> <span word="berries">berries</span> <span word="or">or</span> <span word="sliced">sliced</span> <span word="banana">banana</span>. <span word="At">At</span> <span word="lunch">lunch</span>, <span word="eat">eat</span> <span word="a">a</span> <span word="smaller">smaller</span>—<span word="or">or</span> <span word="half">half</span>—<span word="sandwich">sandwich</span>, <span word="and">and</span> <span word="add">add</span> <span word="two">two</span> <span word="pieces">pieces</span> <span word="of">of</span> <span word="fruit">fruit</span>. <span word="At">At</span> <span word="dinner">dinner</span>, <span word="make">make</span> <span word="sure">sure</span> <span word="your">your</span> <span word="plate">plate</span> <span word="is">is</span> <span word="at">at</span> <span word="least">least</span> 50 <span word="percent">percent</span> <span word="salad">salad</span>, <span word="broccoli">broccoli</span>, <span word="asparagus">asparagus</span>, <span word="cauliflower">cauliflower</span>, <span word="or">or</span> <span word="whatever">whatever</span> <span word="veggie">veggie</span> <span word="you">you</span> <span word="choose">choose</span>. <span word="This">This</span> <span word="ensures">ensures</span> <span word="that">that</span> <span word="you">you</span> <span word="get">get</span> <span word="enough">enough</span> <span word="nutrients">nutrients</span> <span word="and">and</span> <span word="automatically">automatically</span> <span word="reduces">reduces</span> <span word="the">the</span> <span word="amount">amount</span> <span word="of">of</span> <span word="fat">fat</span> <span word="and">and</span> <span word="calories">calories</span> <span word="you">you</span> <span word="consume">consume</span> (<span word="provided">provided</span> <span word="you">you</span> <span word="don">don</span>'<span word="t">t</span> <span word="go">go</span> <span word="crazy">crazy</span> <span word="with">with</span> <span word="fatty">fatty</span> <span word="dressings">dressings</span> <span word="and">and</span> <span word="toppings">toppings</span>).</p>
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