当你开始学习更多关于营养,can seem overwhelming. For people who are interested, there is definitely a lot to learn and explore, but, in the end, basic nutrition is quite simple. It’s so simple, in fact, that we know you can eat better by focusing on these eight things.
八种更健康的方法
1.专注于真正的食物
We mean real food as opposed to processed food. Real food is fruits, vegetables, meats, dairy, seafood, nuts, seeds, whole grains and beans. Natural sweeteners, coffee, chocolate and wine count, too — just in moderation. Avoid food that is mass-produced, emulsified (where water and oil don’t separate) or shelf-stable. Eating real food leads to eating more nutrient-rich food without much effort. SeeWhat Real Food Looks Like了解更多信息。
2. OPT FOR COMPLEX CARBS
When it comes to carbs, the more natural and whole, the better. Go for complex carbs like 100% whole-grain breads and pasta, brown rice, starchy vegetables, legumes, nuts, seeds, low-fat dairy and plenty of fruits and vegetables. Limit simple sugars from refined grains, processed snack foods, sweets and sugar-sweetened beverages. Check out our碳水化合物的基本指南。
3.享受瘦蛋白
It’s perfectly OK to indulge in breakfast sausage and cheeseburgers on occasion. But on an everyday basis, there are plenty of great lean proteins to choose from. Some good meat-free options include beans, peas, quinoa, lentils, tofu, low-fat yogurt and 1% milk. Fish is another great source of protein that can also be rich in healthy omega-3’s. As far as meat goes, cuts that have round, chuck or loin in the name are usually leanest, along with chicken and turkey breast. Learn more with our蛋白质基本指南。
4. CONSUME HEALTHY FATS
在每周的菜单中加入鳄梨，坚果和坚果黄油，种子和脂肪鱼。用healthy oils像橄榄或葡萄籽，而不是黄油或猪油。用亚麻籽油制作沙拉敷料，以使omega-3剂量健康。了解我们的更多信息脂肪的基本指南。
5. EAT LOTS OF COLORS
将五颜六色的食物纳入每顿饭 - 有些人称其为吃彩虹。从深蔬菜到红浆果，橙色的辣椒和白洋葱，水果，蔬菜甚至蛋白质的颜色都与重要的维生素和矿物质有关。吃彩色的彩色食物，尤其是水果和蔬菜，是饮食中各种微量营养素的好方法。深入研究我们Guide to Vitamins & Mineralsand check out these彩虹风格的冰沙。
6.平衡您的部分
Eat a balance of carbohydrates, proteins and fats at each meal and choose foods rich in fiber, vitamins and minerals. A good way to do this is to fill your plate with 3–4 food groups at each meal. Eat a combination of protein-rich foods, whole grains, dairy, fruits and vegetables, and incorporate the groups you miss into other meals and snacks throughout the day. Stick to healthy portions — see ourEssential Guide to Portion Sizes有关提示。
7.最小化糖
在其自然状态下，糖是一种相对无害的（即使是必要的）碳水化合物，我们的身体需要发挥作用。它在水果，蔬菜和乳制品中发现，作为复合果糖或乳糖。在加工过程中添加糖以增加风味，质地或颜色时，问题就会出现。吃太多的空卡路里有许多健康影响，最明显的是重量体重增加。添加的糖会使您的胰岛素水平提高，使您的新陈代谢混乱，并使这些卡路里右转成腹部脂肪。糖很多名称。学到更多aboutthe surprising benefits of cutting back on sugar。
8.选择智能小吃
零食时间是加工食品最容易抓住的时候。用真正的食品零食武装自己。看200卡路里的小吃是什么样的or dive in with these classics:
| Fresh fruit | 樱桃西红柿 |
| 未加糖的干果 | Whole-grain crackers |
| Roasted nuts | Yogurt |
| 黑巧克力 | Celery sticks |
| 步道混合 | 贝尔胡椒棍 |
| Popcorn | Hard-boiled eggs |
| 奶酪棒 | 黄瓜片 |
| 婴儿胡萝卜 |
EATING WELL IS A LIFESTYLE
健康的饮食不是完美的饮食。这是在大多数时候做出更多营养选择，用真实的食物滋养我们的身体，并在此过程中偶尔享受偶尔的待遇。
在这里，我们为希望吃得更好的人们收集了更多资源。
将您的食物标记为“好”或“坏”是对您的幸福感会产生的。在启动最新的果汁清洁之前，了解为什么让自己吃所有食物的房间对您的腰围有益。
不要落在头上：辣椒和卷心菜汤。今年，永远放弃溜溜球的饮食。健康饮食是一种改变生活方式，而不是新颖的。这是长期利益背后的理由。
5 Ways to Make Your Kitchen as Oasis of Healthy Eating
Set yourself up for healthy eating success by stocking up on healthy options and then putting them front and center.
From not keeping healthy foods you enjoy on-hand to over-exercising, these six habits can keep you from achieving your nutrition goals.
Between bottomless margaritas and 12-ounce prime ribs, it’s a challenge to stay on track when you eat out. It’s easy to load up on extra calories, fat, sugar and sodium if you’re not paying attention. Check out our guide for easy tips to trim the excess.
Meal planning is a secret weapon — not just for weight loss and healthy eating but for simplifying your family’s routine and doing it all on a budget. Here’s our step-by-step guide for it all, from making a shopping list to the recipes you need to be successful.
Ask the Dietitian: Is a Calorie a Calorie?
卡路里是维持体重的魔术数字。但是，所有卡路里都相等吗？我们的专家解释了碳水化合物，蛋白质和脂肪的卡路里之间的差异。
一个家庭中的任何人都需要一个村庄。这些技巧将帮助您让整个家庭参与健康饮食计划。
阅读更多必不可少的指南
