10个小常识,简化你的饮食和饮食习惯

Simple. Everything should be easy to prepare and not take long. We don’t want to be slaving over the stove — 10 minutes of prep time or cooking is long enough. And we don’t want a million ingredients.
简单：所需要的东西便于准备，并且不会花费太长的时间。我们可不想在花费10多分钟去准备，也不希望做成需要很长时间。我们也不想要什么都包括在一顿饭中。

Nutritious. Even though we love junk food, it makes us fat (which is stressful) and lacks the nutrition we need. We need to get fiber, vitamins and minerals, protein, good fats, etc.
营养：虽然我们喜欢吃垃圾食品，但是却导致肥胖，并且缺少我们所需要的营养。我们需要纤维，维生素。矿物质，蛋白质和优质脂肪等等。

Processed food. No fiber, low in nutrition, high in calories. Try to get stuff in its natural state, without all the gravies and sauces and cheeses on top.
加工食品。缺少纤维素，营养物质含量低，高热量。如果想要从中得到营养，不要在上面涂肉汁，果酱和奶酪。

Fast food. This stuff never comes to any good. Unless maybe you get a good salad, but even then.
快餐。除了一点沙拉，这种东西对人体不会带来任何好处，即使是能吃到一点沙拉，也好不到哪里去。

Fried food. High in saturated fat and calories. Look for baked or stir fried or even raw (as in fruits and veggies, not meat).
油炸食品。同样高热量和脂肪。尝试烤或者炒，甚至生吃。（比如水果和蔬菜，不要生吃肉）

Breakfast: Whole-grain cereals (no processed or sugary cereals), fresh homemade bran muffins (use whole-grain flour), homemade granola, fresh fruits, whole-grain toast with almond butter, scrambled tofu (with onions and spices — yum).
早饭：全谷类食品（非加工不含糖），制新鲜麸皮松饼（用全谷面粉），自制燕麦，新鲜水果，涂有杏仁黄油的全麦面包，洋葱拌豆腐。

Lunch: Sandwiches such as turkey or avocado with tomatoes and sprouts on whole wheat bread; pita filled with hummus and tomatoes and sprouts and lettuce; leftover soup or chili.
午饭：夹有火鸡三明治，夹有番茄和芽菜的全麦面包，包有豆芽、番茄、莴苣、豆沙等的皮塔，素菜汤。

Dinner: Hearty soup (my recipe); homemade vegetarian chili (my recipe) — make a big pot of the easy-to-make chili or soup and it can last for days; hearty salad with nuts and spinach and avocados and lettuce and carrots and a light dressing; steamed veggies with seasoned brown rice (use sesame seeds and tamari and pepper); stir-fry tofu and veggies; veggie burgers with homemade baked fries (slice up potato, drizzle a little olive oil, salt and pepper); butternut squash with couscous and chutney.
晚餐：丰盛的汤（我的食谱）；自制素食辣椒（我的食谱）——用一个大的罐子来制作辣椒或盛汤，可以保持几天；丰盛的沙拉可以放坚果和鳄梨，菠菜，莴苣，胡萝卜和轻微的调味剂；糙米蒸饭（可以放芝麻，胡椒粉）；炒豆腐和蔬菜；自制蔬菜夹饼（土豆切片，放一些橄榄油，盐和胡椒粉）；麦粉和辣椒酱做的南瓜饼。

Snacks: Fruits, cut-up veggies, nuts, blue corn chips with Newman’s salsa.
小吃：水果，切好的蔬菜，坚果，带有纽曼沙拉的蓝色玉米芯。

Treats: Every now and then you need to treat yourself. If you’ve been good, splurge on some crazy fattening dessert. Or treat yourself with little things like a little bit of dark chocolate or berries. Yum.
点心：你需要是不是款待一下自己。如果你一直很好，可以来一点疯狂美味的甜点，或者给自己一小块黑巧克力或浆果。