高考英语一轮复习Unit2Healthyeating话题(含解析)新人教版必修3
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1 / 5 2021年高考英语一轮复习Unit2Healthyeating话题（含解析）新人教版必修3
One question I’m frequently asked is ＂What’s the secret to a healthy diet?＂
The answer isn’t all that mysterious. You just have to keep some basic guidelines
in mind, beginning with:
经常有人问我：＂健康饮食有什么要领？＂ 事实上答案并不奇异。你只需要遵循以下这些差不多准则：
1. Use smaller plates. 用小点的盘子。
Whether you’re already trim or
trying to lose weight, one of the best
things you can do for your waistline and
your health is to downsize your dishware.
Cornell University nutrition researcher
Brian Wansink, PhD, has found that
switching from a 12-inch to a 10-inch plate leads people to eat 22 percent fewer
calories. If you downsized only your dinner plate, you’d be eliminating more than
5,000 calories a month from your diet. It really is that simple.
不管你是已拥有苗条身材依旧想减肥，掌控你的腰围和健康的最好的方法之一确实是缩小餐具的尺寸。康奈尔大学营养学研究员布莱恩·文森克博士发觉，把盘子从12英寸缩小到10英寸，能够使人们少摄入22%的卡路里。即使你只在晚饭时用小点的盘子，一个月下来你也能够从饮食中减少5 000卡路里的摄入。确实是这么简单。
2. Make half of every meal fruits or vegetables. 每顿饭都要保证一半是水果或蔬菜。
At breakfast, fill your bowl halfway with cereal, then top it off with berries
or sliced banana. At lunch, eat a smaller — or half —
sandwich, and add two pieces of fruit. At dinner, make sure
your plate is at least 50 percent salad, broccoli,
asparagus, cauliflower, or whatever veggie you choose.
This ensures that you get enough nutrients and
automatically reduces the amount of fat and calories you 2 / 5 consume (provided you don’t go crazy with fatty dressings and toppings).
早餐时能够吃半碗燕麦片，加浆果或香蕉片。午饭吃一个小点的（或半块）三明治和两块水果。晚饭保证你的餐盘里至少有50%的沙拉、西兰花、芦笋、花椰菜或者你自己喜爱吃的任何蔬菜。这不仅能保证你所需要的营养，而且能减少脂肪和卡路里的消耗（前提是你不迷恋多脂调味料和配料）。
3. Don’t eat on the run. 吃饭要细嚼慢咽。
The first problem with grabbing and gulping is that it
usually means fast food. And even a smallish fast food lunch
(small burger, medium fries, diet soda) delivers around 800
calories — more than the average woman would want to get
at dinner. When we eat on the go, our brains tend to register
the food as a snack — regardless of how many calories we
consume — leading us to overeat at our next meal.
狼吞虎咽通常意味着快餐。即使是专门小份的快餐午饭（小汉堡、中包薯条、无糖汽水）热量也都有差不多800卡路里，这超过了一样女性想在晚饭时摄入的热量。当我们狼吞虎咽时，不管我们消耗了多少卡路里，大脑都会默认这些食物是零食，这会让我们下顿饭时吃得更多。
4. The shorter the ingredient list, the better. 营养成分列表越短越好。
Most of the healthiest foods have only one ingredient: Think broccoli, spinach,
blueberries, etc. Longer lists generally mean more sugar, more salt, more artificial
flavors. More unhealthy stuff.
绝大多数的健康食物都只有一种成分：比如西兰花、菠菜、蓝莓等。较长的营养成分列表通常意味着更多的糖和盐，更多的人工香料和更多的不健康的添加剂。
5. Nutritious food doesn’t have to be expensive. 有营养的食物不一定昂贵。
The smart choices cost no more. In fact,
there was a potential small savings
associated with the healthy selections.
And that’s without considering such
economical options as occasionally 3 / 5 substituting beans or lentils for meat, or making a sandwich at home rather than
spending money at a restaurant.
假如选择得当，有营养的食物并不昂贵。事实上，健康的选择甚至还可能省钱。偶然用黄豆或扁豆来代替肉，或者是在家自己做三明治，而不是去饭店花钱吃，这些选择既经济又健康。
6. Take an extra ten minutes a day to prepare healthy meals. 每天多花十分钟时刻预备健康的饭菜。
By devoting a few minutes to planning for more nutritious eating, you invest
in your own health and that of your family. And when I say few, I mean it: Studies
from UCLA suggest that a wholesome home-cooked dinner takes only about ten minutes
longer to prepare, on average, than serving processed or ready-made food. If you
make enough for leftovers you’ll save time in the long run. And don’t forget:
Obesity, diabetes, and heart disease all lead to doctor and hospital visits — which
take a lot of time.
每天花几分钟时刻烹饪更有营养的饭菜，这对你和你的家人都有好处。那个地点说的几分钟，我是说确实：加州大学洛杉矶分校的研究认为，自己做一份有益健康的晚饭，比去饭店和叫外卖只约十分钟。假如你做的饭多得够下一顿吃，长期下来还会省下更多的时刻。同时不要忘了：肥胖、糖尿病和心脏病会把你送进医院，这会白费你更多的时刻。
7. Retrain your palate. 反复训练你的味蕾。
As any 5-year-old or picky eater can attest, familiarity is a powerful driver
of dietary preference. But taste buds are
malleable and can be taught to appreciate new
and subtler flavors. When you s, high-fat,
sodium-packed, and oversweetened food for
healthier fare, it can take one to two weeks
before your taste buds acclimate. Don’t
expect to love new flavors right away (and certainly don’t expect your kids to).
Just keep serving the new dishes, and soon neither you nor your palate will recall
what all the fuss was about. .
任何一个5岁的小孩和挑食者都能够证明，饮食偏好要紧是因为对某种食物的熟悉。然4 / 5 而味蕾具有可塑性，能够学会同意新的微妙的味道。当你从高脂肪、高钠和高糖的饮食转变为较为健康的饮食时，你的味蕾可能需要一两个礼拜才能适应。不要希望赶忙就能爱上新的口味（也不要希望你的小孩能）。连续吃对你来说新的菜肴，专门快你和你的味蕾都会忘了刚开始的不适应。
8. Stop eating before you feel full. 吃饱之前就停止进食。
Slow the pace of your meals. Pay attention to what you’re eating. And call it
quits when you’re about 80 percent full. After a pause, you’ll likely find that ＂mostly full＂ is full enough. Studies indicate that simply by eating at a leisurely
