做個簡單吃貨：6種方式吃得營養(yǎng)

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.

既要吃得好還不增肥，對大多數人而言都是個挑戰(zhàn)。有時候花時間去買好食材或是準備一頓健康食物，真不是件容易的事呢。但每個人都能為了健康采取簡單易行的小措施。

遠離罐頭

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養(yǎng)和新鮮蔬菜相差無多，但還會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，通過洗涮漂洗來減少鈉的攝入吧。

從早餐開始

Its no secret that breakfast is the most important meal of the day. After all， it's 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應該是世人皆知的事情了。畢竟這是對接下來整整24小時機能的一種喚醒補充。但選對早餐也非常重要。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400卡，不失為一個好的選擇。

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.

如果天天日程排得滿滿的，你根本沒時間去吃或者選擇吃健康的食物，那么想要吃得好更難上加難了。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卡嗎？如果一周需要減一磅，那么一天你需要減少500卡熱量的攝入。

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.

這話經常聽到：我們應該多喝水。這可是增加營養(yǎng)最簡單有效的辦法哦。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攝入的，所以別忘記加進去哦。

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.

糖真是在各類產品中都默默存在著，所以一定要了解有哪些產品。糖就是糖，千萬別被騙啦。不要因為一些食品工廠把果糖糖漿包在食品外面就信以為真，這也是會增加卡路里攝入的。所以一定要看清楚食物配方、含量以及卡路里。

對自己狠點吧

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.

烤一下你最愛的馬芬、煎餅或者面包，通常會配上一大勺黃油和糖。要想一直吃自己最愛的食物，恐怕你要舍棄黃油和糖，改吃蘋果醬了。這樣不但能減少卡路里攝入，還能增加對健康有益的纖維。