★英語(yǔ)資源頻道為大家整理的china daily雙語(yǔ)版：做個(gè)幸福的吃貨，供大家參考。更多閱讀請(qǐng)查看本站英語(yǔ)資源頻道。
Trying to eat right 做個(gè)幸福的吃貨 Trying to eat right and stay fit continues to challenge many people. Sometimes it's hard to find the time to shop for the right foods or to prepare a healthy meal. But there are some small and easy steps everyone can take toward better health. Here are 10 ways you can change up your eating habits to improve your diet. 既要吃得好還不增肥，對(duì)大多數(shù)人而言都是個(gè)挑戰(zhàn)。有時(shí)候花時(shí)間去買(mǎi)好食材或是準(zhǔn)備一頓健康食物，真不是件容易的事呢。但每個(gè)人都能為了健康采取簡(jiǎn)單易行的小措施。下面為你改善飲食培養(yǎng)良好的飲食習(xí)慣提供的十條建議。 Start With Breakfast 做個(gè)幸福的吃貨 Start With Breakfast 從早餐開(kāi)始 It's no secret that breakfast is the most important meal of the day. After all, it's the catalyst to rev up our metabolism for the next 24 hours. But it's important to choose the right fuel. The average 'coffee shop' muffin is 500 to 600 calories. Swapping the muffin with a healthier alternative such as an English muffin will save you up to 400 calories." 早餐是一天中最重要的一餐恐怕應(yīng)該是世人皆知的事情了。畢竟這是對(duì)接下來(lái)整24個(gè)小時(shí)機(jī)能的一種喚醒補(bǔ)充。但選對(duì)早餐也非常重要。一般咖啡店的馬芬松餅都是500-600卡路里，選擇英式馬芬能把熱量攝入減少高達(dá)400卡，不失為一個(gè)好的選擇。 Can the Salt 做個(gè)幸福的吃貨 Can the Salt 遠(yuǎn)離罐頭 Although canned vegetables retain the same nutrients as fresh vegetables, they also may come with something extra that could prove unhealthy. Canned vegetables can contain six-to-eight times the sodium of fresh vegetables. Drain and rinse the vegetables to reduce your sodium intake. 盡管蔬菜罐頭所含的營(yíng)養(yǎng)和新鮮蔬菜相差無(wú)多，但還是會(huì)含有不健康的附加物。蔬菜罐頭的含鈉量是新鮮蔬菜的6-8倍，通過(guò)洗涮漂洗來(lái)減少鈉的攝入吧。 Count It Up 做個(gè)幸福的吃貨 Count It Up 算起來(lái) When your day revolves around a full schedule, it can be difficult to eat right when you don't have the time or choice to get something healthy. Therefore, it's important to keep track of your caloric intake. Did you know there are 3,500 calories in 1 pound of fat? In order to lose 1 pound per week, you need to cut 500 calories out of your diet per day. 如果天天日程排得滿(mǎn)滿(mǎn)的，根本沒(méi)時(shí)間去吃或者選擇吃健康的食物，那么想要吃得好更加難上加難了。所以記錄每天的卡路里攝入非常重要。你知道一磅脂肪含有3500卡么?如果一周需要減一磅，那么一天你需要減少500大卡熱量的攝入。 Reach for the H20 做個(gè)幸福的吃貨 Reach for the H20 多喝水 We hear it everywhere: We need to drink more water. After all, it's one of the easiest things we can do to improve our nutrition. Many people do not drink enough water on a daily basis. You can approximately determine the ounces of water you need to stay hydrated by dividing your ideal body weight in half. Remember that we take in water from beverages like coffee, tea and lemonade, so include those when totaling your daily intake. 這話經(jīng)常聽(tīng)到：我們應(yīng)該多喝水。這可是增加營(yíng)養(yǎng)最簡(jiǎn)單有效的辦法哦。很多人一天的飲水量都不足。把你自身體重除以二，大概就是你需要攝入以避免脫水的水量。記住咖啡、茶、檸檬汁這些也是有水分?jǐn)z入的，所以別忘記加進(jìn)去哦。 Don't Drink It In 做個(gè)幸福的吃貨 Don't Drink It In 不要喝它 It's easy to forget that beverages contain much more than just good flavor. A 24-ounce soda is approximately 310 calories, and 5 ounces of wine is 100 calories. Measure and count your liquid intake to help cut calories. To make it simple to remember, drink water throughout the day and occasionally enjoy a small glass of wine or your favorite soft drink with dinner. 我們總會(huì)忘記，美味的飲料還含有其他的東西。一罐24盎司的蘇打水大概相當(dāng)于310大卡，5盎司的酒相當(dāng)于一百大卡。減少卡路里的攝入也別忘了計(jì)算和控制你的飲料攝入。簡(jiǎn)單來(lái)說(shuō)，全天都喝白開(kāi)水，偶爾可以在晚餐享用一小杯酒或是你最?lèi)?ài)的飲料。 Hold the Sugar 做個(gè)幸福的吃貨 Hold the Sugar 少吃糖 Sugar is included in many food products under a number of names, so it's important to know them all. Sugar is sugar, don't be fooled! Just because food companies may be taking high-fructose corn syrup out of some of their products and replacing them with sugar, it still boils down to excess calories. Make sure you read the food labels ... for serving size and calories. 糖真是在各類(lèi)產(chǎn)品中都默默存在著，所以一定要了解有哪些產(chǎn)品。糖就是糖，千萬(wàn)別被騙啦。不要因?yàn)橐恍┦称饭S把果糖糖漿包在食品外面就信以為真，這也是會(huì)增加卡路里攝入的。所以一定要看清楚食物配方、含量以及卡路里。 Study the Labels 做個(gè)幸福的吃貨 Study the Labels 研究標(biāo)簽 Companies today are coming up with all sorts of ways to promote their products with a healthy twist, so it's crucial that you know what you are reading on food labels. Don't be fooled by 'zero grams of trans fat' boldly displayed on some food labels. The product may still be high in calories, fat and hydrogenated oils. 現(xiàn)在的公司總會(huì)想方設(shè)法用健康的概念來(lái)推廣產(chǎn)品，所以你必須清楚食品標(biāo)簽上寫(xiě)了什么。千萬(wàn)別被標(biāo)簽上黑體標(biāo)注的“零反式脂肪”這樣的字眼給蒙了，這些食品仍然可能含有高卡路里、脂肪和碳酸油脂。 Skip the Chips 做個(gè)幸福的吃貨 Skip the Chips 別吃薯?xiàng)l啦 Chips make the perfect snack, which is what makes them so dangerous to our daily diet, especially when partnered with a tasty dip or salsa. Two ounces of plain potato chips have 300 calories. Swap snacks for 2 ounces of plain popcorn popped with oil to save 200 calories. 薯?xiàng)l的確是的零食，這可是我們減肥的大敵，尤其是配著辣調(diào)味汁來(lái)杯美酒。兩盎司的普通薯片含有300卡路里，吃?xún)砂凰镜谋谆茏屇闵贁z入200卡路里的熱量。 Don't Be Sour 做個(gè)幸福的吃貨 Don't Be Sour 不要吃發(fā)酵奶油啦 Many recipes call for sour cream, but this creamy ingredient brings along a wealth of fat and calories. Instead, switch out the sour cream for nonfat Greek yogurt, which has a similar consistency. Doing so could reduce your fat intake while boosting your protein, which will help you feel full for a longer period of time. 很多菜單都含有發(fā)酵奶油，但它其實(shí)也會(huì)帶來(lái)很多的脂肪和卡路里。所以不要再吃啦，改吃無(wú)脂肪的希臘酸奶吧，也會(huì)有相似的口感。還能在提升蛋白質(zhì)的同時(shí)減少脂肪攝入，可以讓你在很長(zhǎng)一段時(shí)間都不會(huì)有饑餓感。 Get Saucy 做個(gè)幸福的吃貨 Get Saucy 對(duì)自己狠點(diǎn)吧 Baking your favorite muffins, pancakes or breads usually calls for a hefty dose of butter and sugar. To keep these favorites in your meal plans, change out the butter and sugar for applesauce. Doing so not only reduces caloric intake, but it also adds a healthy boost of dietary fiber. 烤一下你最?lèi)?ài)的馬芬、煎餅或者面包，通常會(huì)配上一大勺黃油和糖。要想一直吃自己最?lèi)?ài)的食物，恐怕你要舍棄黃油和糖了，改吃蘋(píng)果醬吧。這樣不但能減少卡路里攝入，還能增加對(duì)健康有益的纖維。
Trying to eat right 做個(gè)幸福的吃貨 Trying to eat right and stay fit continues to challenge many people. Sometimes it's hard to find the time to shop for the right foods or to prepare a healthy meal. But there are some small and easy steps everyone can take toward better health. Here are 10 ways you can change up your eating habits to improve your diet. 既要吃得好還不增肥，對(duì)大多數(shù)人而言都是個(gè)挑戰(zhàn)。有時(shí)候花時(shí)間去買(mǎi)好食材或是準(zhǔn)備一頓健康食物，真不是件容易的事呢。但每個(gè)人都能為了健康采取簡(jiǎn)單易行的小措施。下面為你改善飲食培養(yǎng)良好的飲食習(xí)慣提供的十條建議。 Start With Breakfast 做個(gè)幸福的吃貨 Start With Breakfast 從早餐開(kāi)始 It's no secret that breakfast is the most important meal of the day. After all, it's the catalyst to rev up our metabolism for the next 24 hours. But it's important to choose the right fuel. The average 'coffee shop' muffin is 500 to 600 calories. Swapping the muffin with a healthier alternative such as an English muffin will save you up to 400 calories." 早餐是一天中最重要的一餐恐怕應(yīng)該是世人皆知的事情了。畢竟這是對(duì)接下來(lái)整24個(gè)小時(shí)機(jī)能的一種喚醒補(bǔ)充。但選對(duì)早餐也非常重要。一般咖啡店的馬芬松餅都是500-600卡路里，選擇英式馬芬能把熱量攝入減少高達(dá)400卡，不失為一個(gè)好的選擇。 Can the Salt 做個(gè)幸福的吃貨 Can the Salt 遠(yuǎn)離罐頭 Although canned vegetables retain the same nutrients as fresh vegetables, they also may come with something extra that could prove unhealthy. Canned vegetables can contain six-to-eight times the sodium of fresh vegetables. Drain and rinse the vegetables to reduce your sodium intake. 盡管蔬菜罐頭所含的營(yíng)養(yǎng)和新鮮蔬菜相差無(wú)多，但還是會(huì)含有不健康的附加物。蔬菜罐頭的含鈉量是新鮮蔬菜的6-8倍，通過(guò)洗涮漂洗來(lái)減少鈉的攝入吧。 Count It Up 做個(gè)幸福的吃貨 Count It Up 算起來(lái) When your day revolves around a full schedule, it can be difficult to eat right when you don't have the time or choice to get something healthy. Therefore, it's important to keep track of your caloric intake. Did you know there are 3,500 calories in 1 pound of fat? In order to lose 1 pound per week, you need to cut 500 calories out of your diet per day. 如果天天日程排得滿(mǎn)滿(mǎn)的，根本沒(méi)時(shí)間去吃或者選擇吃健康的食物，那么想要吃得好更加難上加難了。所以記錄每天的卡路里攝入非常重要。你知道一磅脂肪含有3500卡么?如果一周需要減一磅，那么一天你需要減少500大卡熱量的攝入。 Reach for the H20 做個(gè)幸福的吃貨 Reach for the H20 多喝水 We hear it everywhere: We need to drink more water. After all, it's one of the easiest things we can do to improve our nutrition. Many people do not drink enough water on a daily basis. You can approximately determine the ounces of water you need to stay hydrated by dividing your ideal body weight in half. Remember that we take in water from beverages like coffee, tea and lemonade, so include those when totaling your daily intake. 這話經(jīng)常聽(tīng)到：我們應(yīng)該多喝水。這可是增加營(yíng)養(yǎng)最簡(jiǎn)單有效的辦法哦。很多人一天的飲水量都不足。把你自身體重除以二，大概就是你需要攝入以避免脫水的水量。記住咖啡、茶、檸檬汁這些也是有水分?jǐn)z入的，所以別忘記加進(jìn)去哦。 Don't Drink It In 做個(gè)幸福的吃貨 Don't Drink It In 不要喝它 It's easy to forget that beverages contain much more than just good flavor. A 24-ounce soda is approximately 310 calories, and 5 ounces of wine is 100 calories. Measure and count your liquid intake to help cut calories. To make it simple to remember, drink water throughout the day and occasionally enjoy a small glass of wine or your favorite soft drink with dinner. 我們總會(huì)忘記，美味的飲料還含有其他的東西。一罐24盎司的蘇打水大概相當(dāng)于310大卡，5盎司的酒相當(dāng)于一百大卡。減少卡路里的攝入也別忘了計(jì)算和控制你的飲料攝入。簡(jiǎn)單來(lái)說(shuō)，全天都喝白開(kāi)水，偶爾可以在晚餐享用一小杯酒或是你最?lèi)?ài)的飲料。 Hold the Sugar 做個(gè)幸福的吃貨 Hold the Sugar 少吃糖 Sugar is included in many food products under a number of names, so it's important to know them all. Sugar is sugar, don't be fooled! Just because food companies may be taking high-fructose corn syrup out of some of their products and replacing them with sugar, it still boils down to excess calories. Make sure you read the food labels ... for serving size and calories. 糖真是在各類(lèi)產(chǎn)品中都默默存在著，所以一定要了解有哪些產(chǎn)品。糖就是糖，千萬(wàn)別被騙啦。不要因?yàn)橐恍┦称饭S把果糖糖漿包在食品外面就信以為真，這也是會(huì)增加卡路里攝入的。所以一定要看清楚食物配方、含量以及卡路里。 Study the Labels 做個(gè)幸福的吃貨 Study the Labels 研究標(biāo)簽 Companies today are coming up with all sorts of ways to promote their products with a healthy twist, so it's crucial that you know what you are reading on food labels. Don't be fooled by 'zero grams of trans fat' boldly displayed on some food labels. The product may still be high in calories, fat and hydrogenated oils. 現(xiàn)在的公司總會(huì)想方設(shè)法用健康的概念來(lái)推廣產(chǎn)品，所以你必須清楚食品標(biāo)簽上寫(xiě)了什么。千萬(wàn)別被標(biāo)簽上黑體標(biāo)注的“零反式脂肪”這樣的字眼給蒙了，這些食品仍然可能含有高卡路里、脂肪和碳酸油脂。 Skip the Chips 做個(gè)幸福的吃貨 Skip the Chips 別吃薯?xiàng)l啦 Chips make the perfect snack, which is what makes them so dangerous to our daily diet, especially when partnered with a tasty dip or salsa. Two ounces of plain potato chips have 300 calories. Swap snacks for 2 ounces of plain popcorn popped with oil to save 200 calories. 薯?xiàng)l的確是的零食，這可是我們減肥的大敵，尤其是配著辣調(diào)味汁來(lái)杯美酒。兩盎司的普通薯片含有300卡路里，吃?xún)砂凰镜谋谆茏屇闵贁z入200卡路里的熱量。 Don't Be Sour 做個(gè)幸福的吃貨 Don't Be Sour 不要吃發(fā)酵奶油啦 Many recipes call for sour cream, but this creamy ingredient brings along a wealth of fat and calories. Instead, switch out the sour cream for nonfat Greek yogurt, which has a similar consistency. Doing so could reduce your fat intake while boosting your protein, which will help you feel full for a longer period of time. 很多菜單都含有發(fā)酵奶油，但它其實(shí)也會(huì)帶來(lái)很多的脂肪和卡路里。所以不要再吃啦，改吃無(wú)脂肪的希臘酸奶吧，也會(huì)有相似的口感。還能在提升蛋白質(zhì)的同時(shí)減少脂肪攝入，可以讓你在很長(zhǎng)一段時(shí)間都不會(huì)有饑餓感。 Get Saucy 做個(gè)幸福的吃貨 Get Saucy 對(duì)自己狠點(diǎn)吧 Baking your favorite muffins, pancakes or breads usually calls for a hefty dose of butter and sugar. To keep these favorites in your meal plans, change out the butter and sugar for applesauce. Doing so not only reduces caloric intake, but it also adds a healthy boost of dietary fiber. 烤一下你最?lèi)?ài)的馬芬、煎餅或者面包，通常會(huì)配上一大勺黃油和糖。要想一直吃自己最?lèi)?ài)的食物，恐怕你要舍棄黃油和糖了，改吃蘋(píng)果醬吧。這樣不但能減少卡路里攝入，還能增加對(duì)健康有益的纖維。