如何做出更健康的食物選擇?
No matter how much you love food or how skilled you are in the cooking department, eating well on a consistent basis is an ongoing battle-especially after an exhausting day, when the very thought of cooking dinner (never mind cleaning up the aftermath) sends you straight to the nearest fast-food joint.
無論你多麼熱愛食物，或多麼擅長烹飪，經常性吃得好是一場持久戰--尤其是辛苦一天之後，一想到還要做晚飯（更別提餐後還要打掃），你就跑到最近的快餐店解決了。
This is because insufficient rest messes with our hunger hormones. "When we're tired, levels of the hunger hormone ghrelin rise and levels of leptin, the hormone that helps us feel full, falls," says New York-based registered dietitian Katherine Brooking, RD. "The areas of the brain that control willpower are hijacked, making it harder to resist junk food cravings."
這是因爲休息不足會擾亂我們的飢餓激素。"疲勞之際，我們的飢餓激素水平上升，瘦素（讓我們感到飽腹的激素）水平下降，"紐約的註冊營養師凱瑟琳·布魯克林說道。"控制意志力的大腦區域受到操縱，使其難以抵制垃圾食品。"
Harder, but not impossible, say experts. With just a little advance planning, you can show your out-of-whack hunger hormones who's boss. Here's how to get started.
難以抵制但不是不能抵制，專家說道。只需提前稍微規劃一番，你就能讓飢餓激素知道誰纔是老大。如何開始？
Stash grab-and-go snacks
備點零食
Keeping non-perishable snacks in your desk and car (weather-permitting) can curb the temptation to reach for convenience foods that lack nutrition-and often make cravings worse, says Grace Derocha, RD, certified diabetes educator and certified health coach at Blue Cross Blue Shield of Michigan. Snacks like nuts, seeds, jerky, roasted chickpeas, and popcorn can help stabilize your blood sugar-a prerequisite to quashing your cravings-and make it (way) easier to steer clear of the drive-thru on the way home from work.
在桌子和車子上放不易腐蝕的零食（天氣允許的話）可以抑制你吃營養不足的快餐--這種快餐往往也會使你對垃圾食品更加渴望，密歇根Blue Cross Blue Shield的持證糖尿病教育家和持證健康教練格蕾絲·德羅查註冊營養師說道。堅果、種子、肉乾、烤鷹嘴豆和爆米花等零食可幫助穩定血糖--抑制渴望的先決條件--所以下班回家的路上，你更能避開汽車餐廳。
Double up on prep
準備的飯菜量加倍
If meal prep isn't your thing (or your schedule makes it a difficult habit to maintain), prep as you go by cooking more than you think you'll need each time you're making a meal-say, double or triple, says St. Louis-based registered dietitian Alex Caspero, RD. The more versatile the foods (think: brown rice, grilled chicken, roasted veggies, tuna salad), the more mix-and-match options you'll have to choose from after a long day at the office.
如果你不擅長準備飯菜（或者你的工作很忙，難以維持做飯的習慣），那每次做飯的時候就多做一些--比如，準備兩份或三份，聖路易斯的註冊營養師Alex Caspero說道。食品種類越豐富（糙米、烤雞肉、烤蔬菜、金槍魚沙拉），工作一天回家後你的飯菜選擇也就越多。
Make extra servings (and freeze them)
多做幾份（然後冷凍）
Sure, frozen meals are convenient, but they can get pricey-so can throwing out leftovers that you can't stand to look at anymore. Solve both problems by dividing your leftovers into single-serve portions and freezing them in storage containers or bags, suggests Molly Devine, RD, founder of Eat Your Keto and advisor to KetoLogic.
當然，冷凍食物很方便，但也很貴啊--你扔掉的剩飯也很貴。將剩飯分成單人份飯菜，然後放在儲存容器或包中冷凍起來，這樣問題就解決啦，Eat Your Keto的創始人、KetoLogic的顧問茉莉·迪瓦恩註冊營養師說道。
