《托福阅读：健康的生活中的10大饮食习惯.docxVIP

智课网TOEFL备考资料托福阅读：健康的生活中的10大饮食习惯 摘要： 小马过河网整理托福阅读材料：健康的生活中的10大饮食习惯，希望能为大家提供帮助。 One question Im frequently asked is Whats the secret to a healthy diet? The answer isnt all that mysterious. You just have to keep some basic guidelines in mind, beginning with: 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： 1. Use smaller plates. 换小点的盘子 Whether youre already trim or trying to lose weight, one of the best things you can do for your waistline and your health is to downsize your dishware. Cornell University nutrition researcher Brian Wansink, PhD, has found that switching from a 12-inch to a ten-inch plate leads people to eat 22 percent fewer calories. If you downsized only your dinner plate, youd be eliminating more than 5,000 calories a month from your diet. It really is that simple. 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。 2. Make half of every meal fruits or vegetables. 每顿饭都要保证一半是水果或蔬菜 At breakfast, fill your bowl halfway with cereal, then top it off with berries or sliced banana. At lunch, eat a smaller—or half—sandwich, and add two pieces of fruit. At dinner, make sure your plate is at least 50 percent salad, broccoli, asparagus, cauliflower, or whatever veggie you choose. This ensures that you get enough nutrients and automatically reduces the amount of fat and calories you consume (provided you dont go crazy with fatty dressings and toppings). 早餐时可以吃半碗燕麦片加浆果和香蕉片。午饭吃一个小点的(或半个)汉堡和两块水果。晚饭保证你的餐盘里至少有50%的莴苣、西兰花、芦笋和花椰菜，你自己喜欢吃的蔬菜都行。这不仅能保证你所需要的营养，而且能减少脂肪和卡路里的消耗(前提是你不迷恋多脂调味品和浇头)。 3. Dont eat on the run. 吃饭要细嚼慢咽 The first problem with grabbing and gulping is that it usually means fast food. And even a smallish fast food lunch (small burger, medium fries, diet soda) delivers around 800 calories—more than the average woman would want to get at dinner. When we eat on the go, our brains tend to register the food as a snack—regardless of how many cal