When you’re working on improving your健康的饮食习惯, some strategies are pretty obvious, such as adding more veggies to each meal and sipping on more water. Other advice, like “eating everything in moderation,” can be a little trickier to define. In other words, what does moderation mean?
“适度意味着在健康饮食中包括所有食物without guilt,” explains阿曼达·莱明（Amanda Lemein），路。“This is easier said than done for most people, and it requires a lot of unlearning.” All of us consume not-so-nutritionally dense foods and drinks we love, and we’ve likely been conditioned tobelieve these foods are “bad.” When you make comfort foods forbidden, you set yourself up for painful feelings of deprivation and guilt, leading to binges, overeating and aharmful cycle of yo-yo dieting.
The truth is there’s no need to avoid less nutritious foods to get fit or lose weight. In fact, “learning toincorporate all foodsinto a healthful diet is a more realistic approach and helps you nourish ahealthier relationship with food,” says Lemein.
To adopt an everything-in-moderation lifestyle, try employing these four strategies:
CHANGE YOUR VOCAB AROUND FOOD
Lemein说，第一步是让自己摆脱将道德判断力的食品标签释放到您的饮食选择中。与其相信某些食物是“好”的，而另一些食物则开始使用诸如“更营养浓密”之类的术语（其中包括诸如诸如此类的食物全谷类,瘦蛋白, fruits and veggies andhealthy fatsfound in nuts, seeds,olive oil和fatty fish) and “less nutritionally dense” (foods like refined carbs in white bread and pastries,加工食品和sugary drinks). Over time, this shift in perspective can remove the guilt and shame we feel when we enjoy less-healthy foods.
One way to drive home the idea that less nutritionally-dense foods aren’t “bad” is to remember they come with benefits, too, says蒂芙尼马，路。他们可能会让您开心，为您带来安慰或为您提供与他人建立联系并庆祝特殊活动的方式（您好，生日蛋糕）。
BE A KID AGAIN (PORTION-WISE)
“Eating in moderation is enjoying food to the fullest, but also knowing in what quantity to eat certain foods,” saysBansari Acharya，路。研究显示部分大小s outside of the home have increased dramatically since the 1970s, with items like pasta, muffins and bagels exceeding USDA standards by 480%, 333% and 195%, respectively. When it comes to less nutrient-dense foods, shrinking the部分大小（思考：儿童大小scoop of ice cream）可以使您仍然可以享受它，而无需每天的卡路里需求。您可能听说过营养师谈论80/20 rule（在80％的时间里吃超级营养的东西，而不是营养丰富的东西20％）。考虑它的另一种方法是选择吃那些儿童尺寸部分中营养素较低的食物 - 儿童冰淇淋蛋筒，迷你巧克力棒或小型个人披萨。
如果您倾向于加快餐点，尤其是愉悦的食物（餐厅用餐或“垃圾”食物），则避免过度饮食的一种方法是slow down the experience.研究显示慢慢进食会让您感到饱满。对于初学者，请尝试咀嚼每口25次，建议Acharya。（（One study published in Obesity发现咀嚼彻底有助于您的身体每300卡路里的餐点燃烧大约10次额外卡路里。）这还可以帮助您完全专注于食物的风味和质地。“When you eat mindfully, you really take in the pleasure of enjoying that one piece of food, and your body will be satisfied, which will decrease cravings for larger portions in the future,” she says.
ELEVATE YOUR FAVORITE RECIPES
Another way to practice moderation is to add more nutritional value to recipes you love, says Acharya. For example,mix oats into your cookie battertoup your fiber intake, slow digestion, and avert a sugar crash; swap high-fat sour cream forhigh-protein 0% Greek yogurt为了更健康的聚会下降; and addroasted veggies给您的意大利面，调味料，以获得美味的抗氧化剂。增加了您已经喜欢的不足食品中的营养数量是双赢的：您将食物保留在菜单上，同时还可以确保它们更健康，并且您更加满意。
Make progress every day while you work on nutrition goals, like learning to track macros. Go to “计划” in the MyFitnessPal app for daily coaching and easy-to-follow tasks to keep you motivated.