您的新年新希望有包括要下定决心“吃对东西”吗？很多人都会在每年1月许下这个愿望，但是大概到了三月，那些旧的不良饮食习惯就又开始故态复萌。或许您曾经很努力地尝试过，也或许您从来没有好好想过“吃对东 西”到底是什么意思。正确饮食的观念不只是选择适当的食物，它还包括要 在适当的时间摄取适当的食物。以下的七个建议可以帮助您达到正确饮食的目标。
1) 起床的时候吃对东西
您在起床后不需要马上进食，但是吃早餐真的很重要。有定时吃早餐习惯的人比较能够控制体重，而不吃早餐的人则可能会在 午餐时为了弥补前一餐没吃而进食过量。如果早上真的吃不下太多东西，那么建议您吃一碗添加少许优质蛋白质来源的燕麦粥，或是一些新鲜水果加一 匙乡村乳酪或优格，或是以优质蛋白质、牛奶及水果打成的营养蛋白奶昔。
2) 采买食品杂货前先吃对东西
如果您空着肚子去购物，可能就像是进了糖果店的小孩一样－什么东西看起来都好想吃。在出门前先拿一份水果、一把 坚果，或是一份营养点心餐条、可以让您比较不容易受到其他食物的诱惑。 请先列好购物清单，然后尽可能切实执行。
3) 脂肪要吃得对
我们的饮食中是需要少量的脂肪，但是大部分的人却都摄 取过多。而且有些脂肪－例如鱼肉、坚果、橄榄和酪梨－是比其他脂肪来得健康。健康的脂肪能为食物增添风味，所以建议您可以在沙拉中添加一些酪梨或坚果，或是在清蒸的蔬菜上洒一点美味的橄榄油。
4) 运动前要吃得对
您在运动前需要补充能量－尤其是一大早起床就要开始 运动的时候。如果没有太多时间在运动前好好进食时，就可以选择一些容易 消化的食物，例如汤或优格。如果在运动前有几个小时可以消化食物，那么建议您选择一般正餐，加上充足的健康碳水化合物，例如全麦面包、糙米、面食、水果和蔬菜来维持充沛的体力。
5) 运动后要吃得对在充分运动后，您的身体可能会缺乏能量，所以建议您 在运动结束后30~45 分钟内尝试吃一点东西。您的肌肉需要水果、蔬菜和全谷类食物来补充原本储存的碳水化合物，也需要补充蛋白质来帮助肌肉恢 复。
6) 外食时要吃得对
现代人三餐老是在外，不像过去只有特别场合才会外 食。外食时必须要克制冲动。如果您尝试要减少热量摄取时，可以和朋友分享一份主菜，然后再多点一份沙拉，或者多点一份蔬菜来取代高淀粉含量的配菜。请餐厅把沙拉酱和酱料另外分装，让您可以控制食用的份量。
7) 晚上吃得对
很多人在白天吃得很少，或根本不吃正餐，但却在晚餐到睡觉前的这段时间内吃进惊人的热量。但是如果集中在晚间进食时，您的大脑和肌肉会没有办法获得足够的能量来因应日常的生理与心理活动。相反地，建议您应该将需要摄取的热量平均分配在三餐和点心之间。如果体重增加是因为爱吃宵夜的缘故，建议可以在晚餐后马上刷牙，这就是宣告今天已经不 能再吃东西的最佳方法之一。
作者：苏珊·鲍尔曼 Susan Bowerman
M.S., R.D., C.S.S.D.
加州大学洛杉矶分校人类营养中心副主任
运动营养学专家、康宝莱营养咨询委员会成员
Original Text
Seven Tips for Eating Right
Did your New Year’s resolutions include a vow to “eat right”? Many of us make that promise to ourselves in January, but by about March we find our old eating habits sneaking back up on us. Maybe you tried to tackle too much – or maybe you hadn’t really thought about what ‘eating right’ really means. Eating right involves more than just making the right food choices – it’s also about eating the right foods at the right time. So here are seven tips to help you to ‘eat right.’Eat right when you get up. You don’t need to eat immediately upon awakening, but it’s really important to eat in the morning. Those who eat breakfast regularly are better able to control their weight, while breakfast skippers are likely to over-compensate and eat too much at lunch. If you can’t face much in the morning, try a bowl of oatmeal with a bit of protein powder stirred in, some fresh fruit with a scoop of cottage cheese or yogurt, or a protein shake made with protein powder, milk and fruit.
Eat right before you grocery shop. If you do your shopping on an empty stomach, you’ll be like a kid in a candy store – everything will look good to you. Grab a protein bar, a piece of fruit or a handful of nuts before you go out the door so you’ll be less tempted. And make a list – and do your best to stick to it.
Eat right when it comes to fats. We need small amounts of fat in the diet, but most of us eat too much. And, some fats – like the ones naturally present in fish, tree nuts, olives and avocados – are healthier than others. Healthy fats add flavor, so add avocado or nuts to your salad, or a dab of flavorful olive oil to steamed veggies.
Eat right before you work out. You need to fuel up before your exercise – especially if you work out first thing in the morning. If you don’t have much time to eat beforehand, easy-to-digest foods like smoothies, soups or yogurt do the trick. If you have a few hours to digest before you head out, have a regular meal with plenty of healthy carbs – whole grain breads, brown rice, pasta, fruits and veggies – to keep you going strong.
Eat right after you exercise. After a good workout, your body might be low on fuel, so try to eat something within 30-45 minutes after you finish your exercise. Your muscles are looking to fruits, vegetables and whole grains to help replenish their stock of carbohydrates – and a shot of protein to help them recover.
Eat right when you eat out. We eat so many meals out these days that dining out isn’t the special occasion it used to be. Resist the urge to splurge when you’re out. If you’re trying to cut your calories, split an entrée with a friend and order an extra salad. Or, skip the starchy sides and double up on veggies. Ask for dressings and sauces on the side so you can control how much you eat.
Eat right at night. A lot of people eat lightly or skip meals during the day, only to eat huge amounts of calories between dinner and bedtime. But when you do most of your eating at night, your brain and muscles don’t get the fuel they need for your daily physical and mental activities. Instead, distribute your calories over fairly evenly over your meals and snacks. If after-dinner snacking is piling on the pounds, try brushing your teeth right after dinner – it’s one of the best ways to signal that you’re done eating for the day.
Written by Susan Bowerman,
MS, RD, CSSD. Susan is a paid consultant for Herbalife.
*Herbalife markets products that include protein shakes and snacks, sports and fitness drinks.
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