學會這10招，下館子一樣吃得營養又健康
Making food at home is a crucial part of healthy eating. But on some days, you just want a break from the stove to treat yourself to a delicious meal or a night out with friends that doesn't require you to cook beforehand or clean up afterwards. However, restaurants present a challenge to anyone who wants to eat nutritious, filling food served in healthy portions.
自己在家裏做飯是健康飲食至關重要的一點。但有些時候，你就是想遠離烤爐，用美味的大餐來好好犒勞自己，或者和朋友好好放鬆一晚，不用親自下廚也不用事後清理。然而，對於想營養又豐盛地吃一頓的人們來說，下館子可是一項挑戰。
Pick and choose from these tips to make your restaurant meal the healthiest it can be, while still enjoying yourself and having fun with friends.
以下這些建議可供參考，讓你既能健康地下館子，同時又能和朋友們享受美味。
1. Check out the menu online first.
1、先在網上查好菜單
That way you're not overwhelmed by the delicious smells and sights at the restaurant, or pressured to share dishes with friends that you wouldn't normally order on your own.
這樣你就不會沉溺在誘人的香味和餐廳的美景中，或是被迫和朋友分享你自己平時不會點的菜了。
2. Portion size, portion size, portion size.
2、注意食量，注意食量，注意食量！
Going out to restaurants is a big part of the way we entertain ourselves and socialize with friends nowadays. In that environment, Manning says, we can get distracted and over-eat very easily, without meaning to.
現如今，去餐廳吃飯是很常見的娛樂和社交方式。這種情況下，我們很容易不知不覺就吃太多，即使本意並非如此。
3. Go for the small plates trend.
3、選擇小盤子裝食物
Some intriguing studies suggest that smaller portions of food actually help us feel fuller, faster than big portions of just one meal.
一些有趣的研究表明，同樣的份量，用小盤子裝食物會讓我們感覺比用大盤子裝吃得更飽、更滿足。
4. Skip heavy sauces.
4、拒絕濃油赤醬
Sauces like alfredo, bolognese, vodka and teriyaki sauces are loaded with saturated fat and added sugar, two nutrients that Americans should try to eat less of.
奶油芝士醬、番茄肉醬、伏特加和照燒醬中充滿豐富的脂肪和過多的糖，這兩種成分是人們應該少吃的。
5. Consider the cooking methods.
5、慎重考慮烹調方式
Manning advises readers to avoid one-pot meals or stews. You can't really tell what's in that stew. And avoid fried foods to keep fat consumption down.
小編建議大家避免選擇混合在一鍋裏的食物或是燉菜。你無法得知這些燉菜裏到底放了什麼。還有，避免油炸食品，以降低脂肪攝入。
6. Go for that marine life.
6、海鮮是不錯的選擇
Seafood has a higher amount of healthy-for-you fats, like monounsaturated fat and polyunsaturated fat, than meat does. These "good fats" actually lower your risk of cardiovascular disease.
與肉類相比，海鮮中有更多對人體有益的脂肪，如單不飽和脂肪和多不飽和脂肪。這些有益的脂肪可以降低心血管疾病的患病風險。
Seafood also has fewer calories per ounce than meat, which can help anyone watching their weight or counting their calories.
同時，每盎司海鮮所含卡路里比肉類更少，可以幫助人們控制體重和熱量攝入。
7. Don't forget your veggies.
7、別忘了蔬菜
If you want to go even healthier, consider a vegetarian main course, or order a veggie side.
如果你還想要更健康的飲食，那就點素食者主食，或者點蔬菜作爲配菜。
8. Have fruit for dessert.
8、水果當甜品
Chinese restaurants get it right. After a delicious meal, all you really need to finish it off is a couple of slices of fresh your restaurant isn’t down to serve you a cup of fresh fruit from their kitchen, that means that the truly committed may have to skip dessert.
中餐館這點就做得很好。美餐過後，你真正需要的只是幾片新鮮的橙子。如果你所在的餐館無法提供新鮮水果，那麼還是堅持略過甜點吧。
9. Go easy on the alcohol.
9、不要貪杯
Studies show that your body has a harder time sensing liquid calories compared to calories found in food. While eating food starts to make you feel full, knocking back drinks doesn’t produce that same feeling of satiety, which means it gets really easy to rack up a bunch of calories without trying.
調查表明，比起食物中的卡路里，你的身體更難以感知到酒中的卡路里。食物會讓你有飽腹感，而飲酒卻不會帶來這樣的感覺，也就意味着喝酒時很容易就會一不小心攝入太多熱量。
10. Walk home.
10、走回家
Walking helps food moves through the digestive tract faster than an espresso or a digestif, and it also helps lower blood sugar levels, which spike after a meal.
走路能夠幫助食物更快地進入消化道，這比一杯濃縮咖啡或是助消化飲料還要管用。散步同樣能幫助你降低飯後升高的血糖。
