做个简单吃货：6种方式吃得营养

Trying to eat right and stay fit continues to challenge many people. Sometimes its 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.

既要吃得好还不增肥，对大多数人而言都是个挑战。有时候花时间去买好食材或是准备一顿健康食物，真不是件容易的事呢。但每个人都能为了健康采取简单易行的小措施。

远离罐头

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.

尽管蔬菜罐头所含的营养和新鲜蔬菜相差无多，但还会含有不健康的附加物。蔬菜罐头的含钠量是新鲜蔬菜的6-8倍，通过洗涮漂洗来减少钠的摄入吧。

从早餐开始

Its no secret that breakfast is the most important meal of the day. After all， its the catalyst to wake up our metabolism for the next 24 hours. But its 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应该是世人皆知的事情了。毕竟这是对接下来整整24小时机能的一种唤醒补充。但选对早餐也非常重要。一般咖啡店的马芬松饼都是500-600卡路里，选择英式马芬能把热量摄入减少高达400卡，不失为一个好的选择。

算一算

When your day revolves around a full schedule， it can be difficult to eat right when you dont have the time or choice to get something healthy. Therefore， its important to keep track of your caloric intake. Do 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.

如果天天日程排得满满的，你根本没时间去吃或者选择吃健康的食物，那么想要吃得好更难上加难了。所以记录每天的卡路里摄入非常重要。你知道一磅脂肪含有3500卡吗？如果一周需要减一磅，那么一天你需要减少500卡热量的摄入。

多喝水

We hear it everywhere： we need to drink more water. After all， its 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.

这话经常听到：我们应该多喝水。这可是增加营养最简单有效的办法哦。很多人一天的饮水量都不足。把你自身体重除以二，大概就是你需要摄入以避免脱水的水量。记住咖啡、茶、柠檬汁这些也是有水分摄入的，所以别忘记加进去哦。

少吃糖

Sugar is included in many food products under a number of names， so its important to know them all. Sugar is sugar; dont 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.

糖真是在各类产品中都默默存在着，所以一定要了解有哪些产品。糖就是糖，千万别被骗啦。不要因为一些食品工厂把果糖糖浆包在食品外面就信以为真，这也是会增加卡路里摄入的。所以一定要看清楚食物配方、含量以及卡路里。

对自己狠点吧

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.

烤一下你最愛的马芬、煎饼或者面包，通常会配上一大勺黄油和糖。要想一直吃自己最爱的食物，恐怕你要舍弃黄油和糖，改吃苹果酱了。这样不但能减少卡路里摄入，还能增加对健康有益的纤维。