If you’ve ever tried to eat healthier, you’ve probably heard the advice you should eat the foods you love — in moderation. There’s a good reason for that. “Deprivation never works and often leads to binges, so the best bet is to develop strategies to enable you to enjoy your favorite foods — albeit in moderation,” explainsJulie Upton, a registered dietitian.
But actually practicing moderation is not always so easy. “For starters, the concept of moderation is pretty abstract,” notes Kimberly Yawitz, a registered dietitian withMcDaniel Nutrition Therapy。“尽管许多人认为它的数量比他们实际想要的要少，但没有任何适度的标准定义。”听起来有点熟？
另外，某些食物实际上会导致我们的大脑中的化学反应，从而使它们难以停止进食。Yawitz说：“脂肪和糖含量高的食物会触发大脑中多巴胺（一种感觉良好的激素）的释放。”“沉迷于脂肪或含糖食品的愉悦感使得适度食用它们更加困难。”
也就是说，当您配备正确的策略时，可能会适度饮食。这是营养专业人士建议的：
EAT SOMETHING HEALTHY BEFORE A TREAT
“Have the treat at the end of the meal or after healthier options,” Upton suggests. “For example, instead of having three or four slices of pizza for a meal, allow yourself to have pizza — but after you have had a large salad. The salad will take away much of your hunger and cravings for pizza so you’ll naturally eat one or two slices and be satisfied rather than three or four.”
专注于质量
“Within indulgent foods, there is a wide range of quality,” points outMeghan Scott, a registered dietitian. “It can be tempting to buy the low-fat or reduced-calorie version as a healthier option, but these can be less satisfying, causing you to eat more to get the same feeling of satisfaction. A square of high-quality chocolate is much more satisfying than the cheap stuff.”
Once you’ve chosen your snack, pay attention to its qualities. “Take five minutes, put down your phone, and focus on how the chocolate looks, smells and tastes,” Scott suggests. “Move it around your mouth before you swallow. Drag out the experience. A little will go a long way and will satisfy you more than wolfing down the cheap stuff.”
品尝最初的卡路里浓密食品
This one takes practice, but it’s worth it. “There’s a concept for food similar to the Law of Diminishing Returns in economics: The more a consumer has of something, the less value they see in having more of it immediately, and demand goes down,” explainsMaryann Walsh，是注册营养师和认证的糖尿病教育者。
“The same goes for sitting down to eat something really delicious or decadent. At first, each bite is a total treat, but as you take more bites, consider whether the enjoyment is the same. Once the enjoyment is over, or lessened, consider if it is worth it to continue on eating said food.”
PLAN INDULGENCES
斯科特说：“所有食物都应该被吃掉并享用，但每天都沉迷于可持续性。”在本周初，计划您的放纵餐。“如果您在星期三举行午餐会和周六下午的家庭生日聚会，则可以安排每周的饭菜。通过在本周剩下的时间里做好健康，平衡的餐点，您可以在餐厅订购任何东西，并在周六享受妈妈的烹饪。”她说，另外，知道何时会放纵会有帮助您在其他日子避免诱惑。
不要跳过饭去“保存”
许多人在计划的挥霍之前跳过饭菜，以补偿额外的卡路里。“这很普遍，但总是适得其反，”厄普顿说。“取而代之的是吃饭，但比平时少25％，然后在参加活动或晚餐之前两个小时要吃高蛋白小吃。富含蛋白质的零食将有助于缓解您的饥饿感和食欲。”
PORTION YOUR TRIGGER FOODS
“Everyone has that one food that they struggle to eat mindfully,” Yawitz says. “I can eat an entire large bag of popcorn if I’m not careful! I keep single-serving bags of popcorn in my pantry for when I’m craving it. You can’t keep eating a food when you’ve run out of it, and this helps me enjoy one of my favorite snacks regularly without overeating it.”
跟踪您吃的东西
“This is one of the number 1 things I tell clients of mine:跟踪您正在吃的一切,” Walsh says. “It doesn’t always need to be a permanent practice, but it’s more for educational purposes so that you can see just how many calories are in that slice of pizza or piece of cake or that entire burger.”
Knowing the calorie count isn’t meant to discourage you from eating foods you love, though. Instead, it helps keep things in perspective. “Tracking helps put a numerical value to the portion of the food, and often times we realize we don’t really need an entire 800-calorie burger,” Walsh notes. “Half of it would satisfy us just fine!”
