這些常見的零食錯誤會讓你長胖
Your Snack Is a Mini Meal
你的零食就是一頓迷你餐You sit down with some chips and guacamole and think you're eating just a snack. If you stopped to count calories, you'd realize your plate is actually more like 300 calories, rather than the recommended 150. Stick to small bites when it comes to snacks to not only prevent weight gain, but to save your appetite for mealtimes. Here are some ideas for 150-calorie snacks.
你捧着一盤薯片和鱷梨醬坐了下來，心裏想着我只是在吃零食。如果你停下來，計算一下攝入的卡路里量，你就會發現這盤零食實則含300卡左右，而不是推薦的150卡。吃零食的時候，一定要少吃點，這樣不僅能防止體重增加，還能控制食慾。下列就是有關150卡零食的一些想法。
You Drink Your Snack
你的零食是用來喝的
Smoothies make excellent snacks, especially when adding veggies into the mix. The problem is, all those other healthy ingredients like fruit, protein powder, and nuts really start to add up, and it's easy to gulp down hundreds of calories in just a few minutes. When it comes to snacking on smoothies, pour yourself a small glass to ensure you stay around 150 calories. Or made this low-cal chocolate smoothie.
果蔬汁是很棒的零食，混合果蔬汁更是如此。但問題來了，水果、蛋白粉和堅果等其它健康成分會開始累積，一不小心你就在幾分鐘內攝入了幾百卡路里。喝果蔬汁時，只要倒一小杯就行，確保只攝入150卡。或者你也可以製作低熱量的巧克力果蔬汁。Your Snack Is Dry
你的零食很乾Crackers, granola bars, toast, mini bran muffins - these are all healthy snacks, but they're dry. Foods rich in water tend to pack fewer calories into larger servings, meaning you can munch away on slices of bell peppers or apples, baby carrots, or diced melon, and feel full without consuming tons of calories. Another bonus is that these wet snacks keep you feeling full longer, and keep you hydrated, which is good for your skin, your sinuses, and your regularity.
餅乾、格蘭諾拉麥片、吐司和迷你麩皮瑪芬都是健康零食，但都很乾。水分多的食物往往卡路里較少，分量越大熱量越低，這就是說你可以吃切片甜椒或蘋果、小胡蘿蔔或切片甜瓜，不用攝入太多熱量就飽了。另一個福利就是這些水分多的零食會讓你的飽腹感更持久，保持水分，這有利於皮膚光滑、呼吸順暢、規律正常。You Overdo It on Healthy Foods
健康食品吃的太多Sure, the chocolate chip peanut butter protein balls you proudly whipped up are chock-full of healthy ingredients like peanuts and dates, but just because a food is good for you doesn't mean you can eat all you want - one of these balls is 91 claories. Keep portion sizes in mind even on nutritious foods, especially those that are high in calories like nuts, avocados, dried fruit, and healthy baked goods.
巧克力片、花生醬和蛋白球，是的，你正在自豪的攪拌這些富含健康的成分，比如花生和紅棗，但並不是說這一食物對你有好處，你就能想吃多少就吃多少——一個蛋白球就含91卡！即使在吃營養品時，也要時刻注意分量，尤其要注意堅果、牛油果、乾果和健康烘焙食品等熱量高的食品。You Wait Until You're Famished
特別餓的時候你纔會吃零食Snacks are meant to satiate your hunger between meals or to give you a boost of energy before or after a workout. If you wait too long to enjoy your snack, you'll be so famished that you either grab the first and quickest (most likely unhealthy) food you see, or you eat so fast that you reach for more food after your snack is gone. Avoid this problem by scheduling regular snack times.
零食本來就是用來飯間填肚子，或是鍛鍊後增強能量的。如果等了很久才吃零食，那麼你肯定會特別餓，所以你要麼就是抓起第一眼看到的食物（大多數都不健康）狼吞虎嚥，要麼就是吃的特別快，吃完了零食還會再吃別的。規定好自己的零食時間就可以避免這一問題。
