Have you ever felt guilty after eating a certain food or dish because it is ‘bad’ for you? I’m betting the answer is yes. What if I told you that you don’t have to feel that way again? The truth is, thinking about foods as ‘good’ and ‘bad’ needs to become a thing of the past and may actually be hurting you in the long run.
我们与营养师进行了交谈，以了解为什么这种思维方式过时，它来自哪里以及您应该做什么。
“好”与'坏的'
这种黑白思维方式的主要问题是主观。无论如何，谁到底制定了规则？当然，有了所有的选择，如果以这种方式工作，它将容易得多，但是不幸的是，吃某种食物不能只是对还是错。
“例如，古饮食拥护者会告诉您肉对您有好处，而植物性饮食专家则认为这是不好的。生酮饮食追随者告诉我们，谷物对您的健康不利，但地中海饮食的追随者说，它们是日常饮食的好部分。”“食物理智：如何在一个时尚和小说世界中吃饭。”“有如此多的意见差异，当涉及到几件事时，每个人似乎都在同一页上：如果非转基因，化学，抗生素和无激素的食物，食物更健康。”
Though it may seem crazy to think that you can follow a healthy diet and still enjoy some of your favorite indulgences, we have a secret: It is possible thanks to the principles of a balanced diet and eating in moderation.
阅读更多>营养师如何处理7种健康吃的失败
均衡饮食
自然而然地将均衡的饮食视为我们过去在教科书中看到的那些食物金字塔，但事实证明这些建议已经过时了。实际上，弗里德曼（Friedman）将这种金字塔称为“购买饮食”，因为它是用大公司和代言人的钱创造的。他补充说，即使在食品行业，金钱也会谈论。
“有均衡饮食中的所有食物的空间。”Active Fueling在科罗拉多州丹佛。“偶尔吃披萨或冰淇淋不会自动使个人有慢性健康疾病的风险。同样，避免特定的食物会导致可能在暴饮暴食或暴饮暴食之前的剥夺感。理想的平衡是整个星期都会吃得更美味，养分较少的食物以及更多的营养密集食品。”
弗里德曼博士和SaraïR.Pannekoek，运动表现营养师和临床流行病学家，同意这种思维方式。Pannekoek解释说，诀窍是养成健康的习惯，在大多数情况下，您可以吃一些可以偶尔与某些零食混合在一起的食物。请注意您吃某些食物后的感觉可以帮助您意识到何时失去平衡并需要重新调整您一直在吃的东西。
“When it comes to eating, I live by two simple rules,” divulges Friedman. “First, if you can’t pronounce it, don’t eat it. For example, if you see a word like ‘disodiumguanylate’ on the label, it’s pretty safe to assume this ingredient isn’t from nature and, therefore, doesn’t belong in your mouth. My second rule is, listen to your body and not scientists, the media or the latest fad diet experts.”
PUTTING BALANCE AND MODERATION TO WORK
除了经过感觉，您还可以采取一些具体步骤来练习饮食均衡饮食。正如弗里德曼（Friedman）所指出的那样，一个很好的起点是专注于在您的日常混合中添加更多的全食。
“Choose foods that are less processed over (highly) processed foods,” Pannekoek agrees. “It’s better to have a wholesome apple instead of a juice, because it contains more of the micronutrients and fiber than a juice, which often contains more added sugar, too.”
A balanced diet isn’t only about food, but water, too! Making sure you are staying hydrated actually helps you feel more full, which is important as you pay attention to cues your body gives that you are satisfied.
弗里德曼指出：“在饭前20分钟喝两杯8盎司的水可能会减少30％的食物。”“这有助于营造出一种丰满的感觉，并占用胃中的空间，因此不需要太多的食物才能达到饱腹感。…此外，多喝水可能会使您远离苏打水和其他含卡路里的饮料。”
Finally — and this one may take some conscious work — you should build an understanding of why you are eating certain foods. Are you hungry and that’s why you want chips or are you just eating because you are bored? Once you know the why, you can focus on the how.
“The trick is to eat nutrient-dense foods most of the time and your favorite foods some of the time; some people think of this as the 80/20 rule,” adds Turner. “Eighty percent of the time we choose foods that fuel us well so we can work, play and recover best. Twenty percent of the time we choose foods that we absolutely love, regardless of nutrient or energy density. The trick is accepting that all foods can and will work for you; we just have to be unconditionally accepting of all foods.”
