(单词翻译:单击)
Tricks to Cut Calories This Holiday Season
节假日减少热量摄入的小妙招
1. Be smart about your booze.
1. 明智饮酒。
"If you tend to drink alcohol at parties (or more often during the holidays because of the socializing), go for a glass of wine or a spritzer to keep liquid calories in check," says Marisa Moore, a Registered Dietitian Nutritionist in Atlanta and founder of Marisa Moore Nutrition.
“如果你在聚会的时候往往会喝点小酒（或节假日因为社交需要而喝酒），那就喝一杯葡萄酒或汽酒吧，可以控制热量摄入，”亚特兰大的注册营养师、玛丽莎·摩尔营养机构的创始人玛丽莎·摩尔（Marisa Moore）说道。
In addition to having fewer calories than most alcoholic beverages, red wine, in particular, contains resveratrol, an antioxidant that is believed to have heart health benefits because it helps prevent blood vessel damage and reduces your 'bad cholesterol.' Because drinks are such a part of the holiday season, it's crucial to know how to imbibe without gaining weight.
除了比大多数酒精饮料含有更少的卡路里外，红酒还含有一种有益于心脏健康的抗氧化剂——白藜芦醇，因为它有助于预防血管损伤并降低“坏胆固醇”水平。节假日总免不了饮酒，所以了解这一点非常重要——如何在喝酒的同时控制体重增长。
2. Avoid eggnog.
2. 不要喝蛋酒
Eggnog may be a holiday favorite, but the festive libation is also a nutritional nightmare. Just one (non-alcoholic) cup contains almost 350 calories, 19 grams of fat, and 21 grams of sugar—nearly the recommended amount of sweet stuff for an entire day. Instead of sipping on eggnog, Lauren Manganiello, a private practice registered dietitian in New York City, recommends choosing champagne because the bubbly stuff has far fewer calories and much less fat.
蛋酒可能是节假日最具代表性的饮品，但假期的狂欢却也可能是一场营养噩梦。一杯无酒精蛋酒含350卡、19克脂肪和21克糖——几乎达到了日推荐的甜食量。纽约市的私人执业营养师劳伦·曼根尼罗（Lauren Manganiello）建议喝一杯香槟而非蛋酒，因为起泡的饮品含有的卡路里更少、脂肪也更少。
3. Load up on lentils.
3. 多吃小扁豆。
"As part of an Italian family, we eat meatballs and meat lasagna at Christmas. But as a vegetarian, I make a healthier alternative with pulses, aka lentils" explains Natalie Rizzo, RD. For Rizzo, that means making lentil meatballs or a lentil bolognese sauce instead of using meat, which can be high in fat. "Not only do you cut down on calories and saturated fat by omitting the meat, but you also get a healthy dose of fiber and protein," she says. "Plus, it tastes really good, so meat-eaters will even like this healthy swap."
“来自意大利的我们会在圣诞节期间吃肉丸子和肉千层面。但是，作为素食主义者，我更喜欢豆类（又叫小扁豆）这一更健康的选择。”注册营养师纳塔莉·里佐（Natalie Rizzo）解释道。对于里佐而言，这意味着制作肉丸或肉酱的原材料是扁豆而非脂肪含量高的肉。“这样做不仅可以减少卡路里和饱和脂肪的摄入，还可以增加健康纤维和蛋白质的摄入，”她说道。“此外，扁豆肉丸/肉酱也非常美味，所以食肉者也可能喜欢上这一健康替代品。”
4. Reach for the cinnamon tea.
4.喝肉桂茶
It's easy to consume too much sugar during the holidays, so if you feel yourself going overboard, go ahead and make a cup of cinnamon tea instead of sipping on hot chocolate. According to Nicole Anziani, RD, the cozy tea may even help decrease blood sugar.
节假日期间，一不小心就会吃糖过多，因此，如果您觉得自己长胖了，那就不要再喝热巧克力了，不如喝一杯肉桂茶吧。注册营养师尼科尔·安西尼亚（Nicole Anziani）表示，这一醇品暖茶甚至还可以降低血糖。
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