将加工食品换成新鲜食物

　　When you’re tired, it’s easy to reach for that can of soup for a quick fix. However, processed foods include unnecessary ingredients like sugars, “unhealthy” fats , high sodium content and preservatives making them high energy, high calorie meals that pack on the pounds. Whole, fresh foods give your body nutrients without the high caloric baggage.

　　累了的时候,一罐快速修复汤就做到了。然而,加工食品里包含了不必要的成分,比如：糖，“不健康”脂肪,钠含量高，防腐剂使食物能量增加、高热量食物就会使人发胖了。完整、新鲜的食物给你的身体以热量不高的营养。

　　2.Eat a high-protein breakfast

　　吃高蛋白早餐

　　Starting the day with carbs (like bread, potatoes, pancakes) may give you an instant energy boost but beware of that inevitable sugar crash that makes you want to eat more as the day wears on. A breakfast that’s rich in proteins (like eggs) on the other hand maintains your insulin level so you burn sugar slowly for a stable energy output throughout your day. You’ll feel satiated and won’t be reaching for unhealthy snacks as much.

　　以碳水化合物(如面包、土豆、煎饼)开启一天可能引起能量的快速增加，但是当心,不必要的糖会让你在这一天想要吃更多的糖。早餐中富含的蛋白质(如鸡蛋)另一方面会维持胰岛素水平，这样缓慢消耗的糖就足够一整天的稳定输出。你会感到满足,不会将手伸向不健康的零食。

　　Baked, scrambled, boiled, poached or so many other interesting ways,eggs are a great way to get your protein for the day. If you’re in a rush, you can always consider a quick Greek yogurt parfait or low fat cheeses.

　　烤,炒,煮,水煮或其他多种有趣的方式,鸡蛋是让你获得的蛋白质一个好方式。如果赶时间,你可以考虑快速的希腊酸奶或者低脂奶酪。

　　3.Eat smaller portions more often

　　经常吃小量食物

　　“I believe in eating smaller meals more often throughout the day to keep the metabolism going.” – chef Todd English“我相信一天经常吃小餐更利于新陈代谢”。---厨师托德This one is all about energy management. When you eat a large meal, your digestive system is overburdened leading to bloating. Your body is further conditioned to store energy as fat. Plus you’ll be craving more sugar.

　　So eat smaller portions more often.

　　这是精力管理的核心。当你一次性吃一顿大餐时,你的消化系统会因负担过重导致腹胀。你的身体以脂肪的形式储存能量的。在加上你会想要更多的糖。所以少食多餐。

　　4.Eat smart – Make healthy substitutions明智的吃---健康食物的替换

　　Heating healthy should never mean having to give up eating what you like. If that were the case, it would be a difficult habit to cultivate. Make healthy substitutions where you can instead.

　　加热健康食物绝不意味着放弃吃你喜欢的。如果是这样的话,这将是一个习惯培养的难题。你可以选择让健康替代食物。

　　5.Get your vitamin D

　　获得足够的维他命D

　　Whether it’s our collective lifestyle or the choice of foods, the number of people with vitamin D deficiency has been growing. Vitamin D balances your hunger hormones (insulin ) and boosts your happy hormone (seratonin) with the combined effect of reducing those sugar cravings and keeping you from reaching out for unhealthy snacks. So get more vitamin D in your body.

　　不管是我们的集体生活方式还是食物的选择,缺乏维生素D人的数量一直在增长。维生素D能平衡你的饥饿激素(胰岛素)，提升你的快乐激素(血清素)，减少对糖的渴望的综合效应,让你远离不健康的零食。所以给你的身体补充更多的维生素D。

　　Vitamin D sources

　　维生素D来源

　　·Even 30 minutes of time in the sun everyday can help boost vitamin D levels每天晒30分钟的太阳也可以帮助提高维生素D水平·Fatty fish (salmon, trout, tuna, mackerel) is high in vitamin D so include fish in your food weekly·脂质鱼(鲑鱼,鲑鱼,金枪鱼,鲭鱼)中富含维生素D，所以你每周的食物中要有鱼类。

　　·Vegan? Then make mushrooms a staple at home , or try fortified juices or suppliments素食主义者?那就用国内的蘑菇或者尝试强化果汁或维生素D的补充品。