不要被流行語愚弄：以下是如何在預(yù)算內(nèi)健康飲食

不要被流行語愚弄：以下是如何在預(yù)算內(nèi)健康飲食

Shana Spence says she's an "eat-anything" dietitian: She encourages her clients to eat what they actually enjoy. When it comes to food, she says to focus on what nourishes your body, fills you up and doesn't break the bank.

莎娜·斯賓塞說，她是一位“什么都吃”的營養(yǎng)師:她鼓勵(lì)客戶吃他們真正喜歡的食物。說到食物，她說要關(guān)注那些能滋養(yǎng)你的身體、讓你飽腹又不會(huì)讓你破產(chǎn)的食物。

Foods labeled "organic" and "non-GMO" are often viewed as the "name brand" healthy food. But, there are lots of affordable and wholesome alternatives.

貼上“有機(jī)”和“非轉(zhuǎn)基因”標(biāo)簽的食品通常被視為“名牌”健康食品。但是，有很多負(fù)擔(dān)得起的健康的替代品。

Minding your budget while eating the foods that nourish you takes a little planning — but it's possible. Here are some of Spence's tips to help you shop and keep your fridge stocked:

在吃有營養(yǎng)的食物的同時(shí)注意你的預(yù)算需要一點(diǎn)計(jì)劃——但這是可能的。以下是斯賓塞的一些建議，可以幫助你購物和保持冰箱的庫存：

Embrace frugality

擁抱節(jié)儉

From personal experience and working with clients, Spence says many people are self-conscious about not being able to afford fancy brands of healthy food.

斯賓塞說，從個(gè)人經(jīng)驗(yàn)和與客戶的合作來看，很多人會(huì)因?yàn)橘I不起昂貴品牌的健康食品而感到不安。

There's no shame in knowing your budget and living within your means. Spence encourages budget-conscious diners to say goodbye to that embarrassment — because healthy eating exists at every price point. "It's fine if you can't afford it or just don't feel the need to shell out big bucks," she says. "It doesn't mean that you're not healthy."

知道自己的預(yù)算，量入為出并不丟人。斯賓塞鼓勵(lì)精打細(xì)算的食客們跟這種尷尬說再見——因?yàn)榻】碉嬍吃谌魏蝺r(jià)位上都存在。她說:“如果你負(fù)擔(dān)不起，或者覺得沒必要花大錢，這沒什么。”“這并不意味著你不健康。”

Beware buzzwords

小心流行語

Buzzwords such as organic, non-genetically modified organism, low sugar and low fat adorn a lot of healthy food products. These descriptions may be useful to some customers, but they're also marketing terms that can paint an inaccurate picture that some foods are substantially healthier than others.

有機(jī)、非轉(zhuǎn)基因、低糖、低脂肪等流行詞點(diǎn)綴著許多健康食品。這些描述可能對(duì)一些消費(fèi)者有用，但它們也是營銷術(shù)語，可能會(huì)描繪出一種不準(zhǔn)確的畫面，即某些食品實(shí)際上比其他食品更健康。

"Organic is fine if that's what you want to buy, but for someone who is [budget-conscious], that's not necessary," Spence says. Eating greens is still good for you, for example, whether you buy them organic at a local farmer's market or frozen at a convenience shop around the block.

斯賓塞說:“如果你想買有機(jī)食品，那很好，但對(duì)那些精打細(xì)算的人來說，就沒必要買了。”比如，不管你是在當(dāng)?shù)氐霓r(nóng)貿(mào)市場(chǎng)買有機(jī)蔬菜還是在街區(qū)附近的便利店買冷凍蔬菜，吃綠色蔬菜仍然對(duì)你有好處。

Don't forget coupons

不要忘記優(yōu)惠券

Take a flyer from the front of a store's door and check out its weekly sales. If you're regularly shopping at the same store, become a part of its member program to get further discounts. You can even do your homework ahead of time and come with store and manufacturer coupons you've clipped from a newspaper, magazine or some other resource.

從商店門口拿一張傳單，看看它每周的銷售 情況。如果你經(jīng)常在同一家商店購物，成為其會(huì)員計(jì)劃的一員，以獲得更多的折扣。你甚至可以提前做功課，(去商店時(shí))帶上從報(bào)紙、雜志或其他資源上剪下商店和制造商的優(yōu)惠券。

Add, don't subtract

添加而不是剔除

Spence says food should not be an awards system where you either "win" or "lose" the right to eat certain dishes. And you shouldn't have to spend money on a pricey cleanse or meal prep system.

斯彭斯說，食物不應(yīng)該是一個(gè)獎(jiǎng)勵(lì)制度，讓你 “贏”或“輸”吃某些菜肴的權(quán)利。而且你不應(yīng)該花錢在昂貴的清潔設(shè)備或飲食準(zhǔn)備系統(tǒng)上。

This perspective is so counter to diet culture that Spence says her clients are often shocked she doesn't ask them to eliminate their favorite foods, even if it's instant ramen, boxed mac and cheese or pizza.

斯賓塞說，這種觀點(diǎn)與飲食文化是如此背道而馳，以至于她沒有要求客戶去掉他們最喜歡的食物，即使是方便面、盒裝通心粉和奶酪或披薩，他們經(jīng)常會(huì)感到震驚。

Instead, Spence looks for ways to make favorite foods more fulfilling and nutrient dense. Including protein or fiber-rich add-ons to your favorite foods can help make these dishes more nourishing and filling. For protein, beans, tofu and chicken are tasty, healthy additions. For fiber, carrots or peppers are easy toppings to a lot of dishes.

相反，斯賓塞在尋找方法，使自己喜歡的食物更有滿足感，營養(yǎng)更豐富。在你喜歡的食物中加入富含蛋白質(zhì)和纖維的食物可以使這些食物更有營養(yǎng)和飽腹感。為了補(bǔ)充蛋白質(zhì)，豆類、豆腐和雞肉都是美味健康的添加劑。對(duì)于纖維，胡蘿卜或辣椒是很多菜的簡(jiǎn)單配料。

That way, you don't have to cut something out of your life completely. "It's the best of both worlds," Spence says.

這樣，你就不必把某些東西完全從你的生活中剔除。“這是兩全其美，”斯賓塞說。