学会这10招，下馆子一样吃得营养又健康（打印版）

Making food at home is a crucial part of healthy eating. But on some days, you just want a break from the stove to treat yourself to a delicious meal or a night out with friends that doesn't require you to cook beforehand or clean up afterwards. However, restaurants present a challenge to anyone who wants to eat nutritious, filling food served in healthy portions.

自己在家里做饭是健康饮食至关重要的一点。但有些时候，你就是想远离烤炉，用美味的大餐来好好犒劳自己，或者和朋友好好放松一晚，不用亲自下厨也不用事后清理。然而，对于想营养又丰盛地吃一顿的人们来说，下馆子可是一项挑战。

Pick and choose from these tips to make your restaurant meal the healthiest it can be, while still enjoying yourself and having fun with friends.

以下这些建议可供参考，让你既能健康地下馆子，同时又能和朋友们享受美味。

That way you're not overwhelmed by the delicious smells and sights at the restaurant, or pressured to share dishes with friends that you wouldn't normally order on your own.

这样你就不会沉溺在诱人的香味和餐厅的美景中，或是被迫和朋友分享你自己平时不会点的菜了。

Going out to restaurants is a big part of the way we entertain ourselves and socialize with friends nowadays. In that environment, Manning says, we can get distracted and over-eat very easily, without meaning to.

现如今，去餐厅吃饭是很常见的娱乐和社交方式。这种情况下，我们很容易不知不觉就吃太多，即使本意并非如此。

Some intriguing studies suggest that smaller portions of food actually help us feel fuller, faster than big portions of just one meal.

一些有趣的研究表明，同样的份量，用小盘子装食物会让我们感觉比用大盘子装吃得更饱、更满足。

Sauces like alfredo, bolognese, vodka and teriyaki sauces are loaded with saturated fat and added sugar, two nutrients that Americans should try to eat less of.

奶油芝士酱、番茄肉酱、伏特加和照烧酱中充满丰富的脂肪和过多的糖，这两种成分是人们应该少吃的。

Manning advises readers to avoid one-pot meals or stews. You can't really tell what's in that stew. And avoid fried foods to keep fat consumption down.

小编建议大家避免选择混合在一锅里的食物或是炖菜。你无法得知这些炖菜里到底放了什么。还有，避免油炸食品，以降低脂肪摄入。

Seafood has a higher amount of healthy-for-you fats, like monounsaturated fat and polyunsaturated fat, than meat does. These "good fats" actually lower your risk of cardiovascular disease.

与肉类相比，海鲜中有更多对人体有益的脂肪，如单不饱和脂肪和多不饱和脂肪。这些有益的脂肪可以降低心血管疾病的患病风险。

Seafood also has fewer calories per ounce than meat, which can help anyone watching their weight or counting their calories.

同时，每盎司海鲜所含卡路里比肉类更少，可以帮助人们控制体重和热量摄入。

If you want to go even healthier, consider a vegetarian main course, or order a veggie side.

如果你还想要更健康的饮食，那就点素食者主食，或者点蔬菜作为配菜。

Chinese restaurants get it right. After a delicious meal, all you really need to finish it off is a couple of slices of fresh orange.If your restaurant isn’t down to serve you a cup of fresh fruit from their kitchen, that means that the truly committed may have to skip dessert.

中餐馆这点就做得很好。美餐过后，你真正需要的只是几片新鲜的橙子。如果你所在的餐馆无法提供新鲜水果，那么还是坚持略过甜点吧。

Studies show that your body has a harder time sensing liquid calories compared to calories found in food. While eating food starts to make you feel full, knocking back drinks doesn’t produce that same feeling of satiety, which means it gets really easy to rack up a bunch of calories without trying.

调查表明，比起食物中的卡路里，你的身体更难以感知到酒中的卡路里。食物会让你有饱腹感，而饮酒却不会带来这样的感觉，也就意味着喝酒时很容易就会一不小心摄入太多热量。

Walking helps food moves through the digestive tract faster than an espresso or a digestif, and it also helps lower blood sugar levels, which spike after a meal.

走路能够帮助食物更快地进入消化道，这比一杯浓缩咖啡或是助消化饮料还要管用。散步同样能帮助你降低饭后升高的血糖。

学会这10招，下馆子一样吃得营养又健康（在线收听）