Here are five simple but effective suggestions to make eating a healthy diet easier:

　　下面有五種簡(jiǎn)單卻很有效的建議讓健康飲食更簡(jiǎn)單：

　　1. Don't Stock Your Temptations.

　　不要儲(chǔ)存美食誘惑

　　This seems simple, but it's really important. If you have a sugar problem and continue to keep ice cream in your fridge it's like an alcoholic keeping a fully stocked bar at home. If you don't keep cookies in the cabinet, your chance of eating cookies goes way down,because now you'll have to get in your car and go buy them. It's just too easy when they're sitting there at home, calling out to you.

　　看起來(lái)簡(jiǎn)單，但這一點(diǎn)真的很重要。如果你愛(ài)吃甜食，還在冰箱里存放冰淇淋，這就像酒鬼在家開(kāi)酒吧一樣。如果你不在櫥柜里放餅干，吃餅干的機(jī)會(huì)就會(huì)減少，因?yàn)槿绻氤燥灨赡氵€得開(kāi)車去買(mǎi)。當(dāng)家里存餅干，它們就在時(shí)刻誘惑著你去吃。

　　2. Change the Portion Size.

　　改變食物分量

　　I do a lot of traveling. On the road, I'm always amazed by how much smaller the portions are in European restaurants than in the U.S. While we like good value for our dollar, the problem is that we seem compelled to eat everything on our plates. It's like our duty. So try serving portions that are 10 percent or 20 percent smaller. Go gradually, maybe even change the plates you are serving on and you won't notice the difference -- except that you'll feel better.

　　我經(jīng)常旅游。旅途中，我總是因歐洲餐館比美國(guó)餐館食物分量少太多而感到驚訝。雖然我們喜歡物有所值，但問(wèn)題是我們似乎是被強(qiáng)迫吃完盤(pán)子里的所有食物，就好像這是我們的任務(wù)一樣。所以試著減少10%或20%的食物分量。慢慢的，甚至連你餐盤(pán)的大小改變了、你都不會(huì)發(fā)現(xiàn)，除非你的發(fā)現(xiàn)是餐盤(pán)變小反而更舒服。

　　3. Play the Delay Game.

　　延遲滿足

　　One big attribute of those who maintain healthy diets is their ability to delay gratification. Recently someone gave me a box of Godiva chocolates as a gift. I was trying to avoid sugar at the time (which admittedly is a common struggle for me) so I decided not to open the gold-foil box until the right time -- a holiday or a celebration -- so I kept putting it off. I actually traveled with it in my suitcase, and it became sort of a badge of honor. When I finally opened it, the chocolate had melted into a big slab. I took a bite and chucked the rest.

　　那些保持健康飲食的人有一個(gè)很大特征，就是他們延遲滿足。最近，有人送了我一盒高迪瓦巧克力做禮物。那時(shí)，我正在試著少吃甜品(我承認(rèn)那對(duì)我而言是一個(gè)很大的挑戰(zhàn))，所以我決定不打開(kāi)巧克力的金箔紙、除非有節(jié)日或值得慶祝的事，所以我一拖再拖。實(shí)際上我旅游時(shí)把它放在行李箱里，它變成了一種榮譽(yù)勛章。當(dāng)我最后打開(kāi)它時(shí)，巧克力都化成了一大塊。我咬了一口、把剩下的丟掉了。

　　4. Avoid the Retail Triggers.

　　走路時(shí)繞開(kāi)美食小店

　　Ring the dinner bell and we all salivate. I understand the lure of the warm, familiar coffee shop, bakery or pizza place. So sometimes, like the woman in my earlier example, you just have to avoid walking or driving past the places that you associate with comfort calories. Walk by the juice bar instead.

　　到了吃飯的點(diǎn)，我們都會(huì)流口水。我理解溫暖、熟悉的咖啡店、面包店或是披薩店的誘惑力。所以有時(shí)候，就像我前面舉的那個(gè)女人的例子，你只需要避開(kāi)路過(guò)或是開(kāi)車經(jīng)過(guò)、那個(gè)充滿卡路里的小店，走路過(guò)果汁店那條路吧。

　　5. Beware the Buffet.

　　當(dāng)心自助餐

　　I suffer temptation at a hotel restaurant buffet. I try to sit as far away as possible. The ease of access to food can be a tipping point. Make it harder to reach -- put the candy jar across the room, go blue-plate special at home and always beware of sitting too close to the buffet.

　　我在酒店自助餐廳飽受食物誘惑，雖然我試著坐的盡可能遠(yuǎn)。很容易就能夠到食物，這一點(diǎn)真的很致命。要記得把食物放在不太容易拿到的地方——比如說(shuō)把糖果罐放在房間中離你遠(yuǎn)的那一邊，在家里盡量吃“藍(lán)盤(pán)”菜(價(jià)格固定、用大餐盤(pán)盛的經(jīng)濟(jì)客飯)，時(shí)刻記住要離自助餐遠(yuǎn)一點(diǎn)。

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（責(zé)任編輯：何瑩瑩）

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