Eat Better To Keep Fit 吃出健康，吃出美丽

导读：春天来了 ，夏天也不远了，衣柜里的衣服还穿的下吗？商店橱窗里的美丽不想尝试？男孩子们还拥有去年夏日矫健的身姿吗？赶快开始调整饮食吧
，抛弃冬日的臃肿，吃出健康 ，吃出美丽
，成为别人眼中的亮丽风景吧！

Lose weight, eat less junk food -- they top many lists of New Year's resolutions. But sticking with those good intentions is just not easy.

The problem: "Most people have unrealistic expectations,"

"They decide this is the year they're going to completely change everything about their diet," she tells WebMD. "That's just too hard to do."

Willpower isn't the issue, says Sass. "Willpower is about depriving¹ yourself, and nobody gets excited about that. Besides, depriving yourself is depressing and leads to bingeing. Focus on the positives -- you feel better, have more energy, when you eat healthy."

When making dietary changes, "start small," says Cynthia Sass, a nutritionist with the University of South Florida in Tampa and a spokeswoman for the American Dietetic Association. "Set a few realistic goals. In the long run, you'll have better self-esteem and more self-confidence because you'll actually stick with them."

Here are a few tips for a healthier diet and lifestyle:

Don't skip breakfast, says Heidi Reichenberger, another ADA spokeswoman based in Boston. "Skipping breakfast gives you the munchies later on and slows your metabolism² down." She advises starting the day with yogurt and fruit or whole-grain cereal³ with low-fat milk.

Don't skip any meals or snacks, says Sass. "Try not to let more than five hours go by without eating. Waiting too long can zap energy, and can lead to overeating later. Eat a (healthy) snack between lunch and dinner, maybe right before leaving work, so you will be less likely to grab⁴ snack foods once you get home."

Include a total of 30 minutes of activity every day. "It doesn't have to be all at once," Reichenberger tells WebMD. If it takes 10 minutes to walk from the bus stop, get off at the next furthest stop so you get a few more minutes walking. And walk it briskly⁵ -- you can lose some weight, improve your cardiovascular system, and sleep better.

Drink fewer sodas⁶ and other sweetened drinks, like iced tea. A big bottle of a juice-based drink can contain 300 calories -- and those calories add up. Drink water instead. Or mix juice and water, so you're not drinking something so heavily loaded with sugar.

Aim to eat five servings of fruits and vegetables every day. Buy pre-cut fruits and vegetables, so you can grab them when you're hungry.

Keep frozen⁷ veggies in the fridge. They are easy, quick, and rich in nutrients⁸. Take them to work for a quick lunch you can heat in the microwave. Season with black pepper, herbs, lemon juice, or a red wine-and-balsamic vinegar dressing⁹.

Bring snacks to work -- such as pretzels, fruit, and yogurt -- so you won't find yourself at the vending¹⁰ machine every afternoon.

When fixing a salad, sprinkle rolled oats or crunchy whole-grain cereal for added fiber¹¹, so you'll feel full.

Fix pasta dishes with veggies and lean protein (like canned tiny shrimp¹², tuna canned in water, precooked chicken breast, or soy crumbles). Adding protein and veggies to pasta allows you to cut back on the amount of pasta (which is high in carbohydrates) while still feeling full.

Also, hand-select a variety of fruits instead of buying one large bag of the same fruit. "After the third or fourth day of apples, you'll likely be sick of them," says Sass. "Mixing up a few different types of apples, one pear, one banana will keep you from getting bored."

1 depriving
剥夺 ，夺去 ，使丧失( deprive的现在分词 )
参考例句：
Quite naturally, these managers are averse to depriving themselves of able subordinates. 很自然，这些主管不愿意失去能干的下属。 This is, in effect, depriving people of their right to be creative. 抹杀了一个人的独特个性 ，你其实就是在剥夺他的创造的能力 。

2 metabolism
n.新陈代谢
参考例句：
After years of dieting,Carol's metabolism was completely out of whack.经过数年的节食 ，卡罗尔的新陈代谢完全紊乱了。 All living matter undergoes a process of metabolism.生物都有新陈代谢 。

3 cereal
n.谷类，五谷 ，禾谷
参考例句：
I have hot cereal every day for breakfast.我每天早餐吃热麦片粥。 Soybeans are handled differently from cereal grains.大豆的加工处理与谷类的加工处理不同 。

4 grab
vt./n.攫取，抓取；vi.攫取 ，抓住(at)
参考例句：
It is rude to grab a seat.抢占座位是不礼貌的 。 The thief made a grab at my bag but I pushed him away.贼想抢我的手提包，但被我推开了。

5 briskly
轻快的；敏捷的
参考例句：
The boy walked briskly along. 那男孩轻快地往前走 。 The book is selling briskly. 书销售得很快 。

6 sodas
n.苏打( soda的名词复数 )；碱；苏打水；汽水
参考例句：
There are plenty of sodas in the refrigerator. 冰箱里有很多碳酸饮料。 来自辞典例句 Two whisky and sodas, please. 请来两杯威士忌苏打 。 来自辞典例句

7 frozen
adj.冻结的 ，冰冻的
参考例句：
He was frozen to death on a snowing night.在一个风雪的晚上 ，他被冻死了 。 The weather is cold and the ground is frozen.天寒地冻。

8 nutrients
n.（食品或化学品）营养物，营养品( nutrient的名词复数 )
参考例句：
a lack of essential nutrients 基本营养的缺乏 Nutrients are absorbed into the bloodstream. 营养素被吸收进血液 。 来自《简明英汉词典》

9 dressing
n.(食物)调料；包扎伤口的用品 ，敷料
参考例句：
Don't spend such a lot of time in dressing yourself.别花那么多时间来打扮自己 。 The children enjoy dressing up in mother's old clothes.孩子们喜欢穿上妈妈旧时的衣服玩。

10 vending
v.出售（尤指土地等财产）( vend的现在分词 )；（尤指在公共场所）贩卖；发表（意见 ，言论）；声明
参考例句：
Why Are You Banging on the Vending Machine? 你为什么敲打这台自动售货机？ 来自朗文快捷英语教程 2 Coca-Cola had to adapt almost 300,000 vending machines to accept the new coins. 可口可乐公司必须使将近三十万台自动贩卖机接受新货币 。 来自超越目标英语 第5册

11 fiber
n.纤维，纤维质
参考例句：
The basic structural unit of yarn is the fiber.纤维是纱的基本结构单元。 The material must be free of fiber clumps.这种材料必须无纤维块 。

12 shrimp
n.虾 ，小虾；矮小的人
参考例句：
When the shrimp farm is built it will block the stream.一旦养虾场建起来 ，将会截断这条河流。 When it comes to seafood,I like shrimp the best.说到海鲜，我最喜欢虾 。