这些常见的零食错误会让你长胖

　　你的零食就是一顿迷你餐

　　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.

　　你捧着一盘薯片和鳄梨酱坐了下来，心里想着我只是在吃零食。如果你停下来，计算一下摄入的卡路里量，你就会发现这盘零食实则含300卡左右，而不是推荐的150卡。吃零食的时候，一定要少吃点，这样不仅能防止体重增加，还能控制食欲。下列就是有关150卡零食的一些想法。

　　这些常见的零食错误会让你长胖！.jpg

　　You Drink Your Snack

　　你的零食是用来喝的

　　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 gulp¹ 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。但问题来了，水果、蛋白粉和坚果等其它健康成分会开始累积，一不小心你就在几分钟内摄入了几百卡路里。喝果蔬汁时，只要倒一小杯就行，确保只摄入150卡。或者你也可以制作低热量的巧克力果蔬汁。

　　Your Snack Is Dry

　　你的零食很干

　　Crackers², 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 munch³ away on slices of bell peppers or apples, baby carrots, or diced⁴ 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 regularity⁵.

　　饼干、格兰诺拉麦片、吐司和迷你麸皮玛芬都是健康零食，但都很干。水分多的食物往往卡路里较少，分量越大热量越低，这就是说你可以吃切片甜椒或苹果、小胡萝卜或切片甜瓜，不用摄入太多热量就饱了。另一个福利就是这些水分多的零食会让你的饱腹感更持久，保持水分，这有利于皮肤光滑、呼吸顺畅、规律正常。

　　You Overdo⁶ 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 nutritious⁷ foods, especially those that are high in calories like nuts, avocados, dried fruit, and healthy baked goods.

　　巧克力片、花生酱和蛋白球，是的，你正在自豪的搅拌这些富含健康的成分，比如花生和红枣，但并不是说这一食物对你有好处，你就能想吃多少就吃多少——一个蛋白球就含91卡！即使在吃营养品时，也要时刻注意分量，尤其要注意坚果、牛油果、干果和健康烘焙食品等热量高的食品。

　　You Wait Until You're Famished⁸

　　特别饿的时候你才会吃零食

　　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.

　　零食本来就是用来饭间填肚子，或是锻炼后增强能量的。如果等了很久才吃零食，那么你肯定会特别饿，所以你要么就是抓起第一眼看到的食物（大多数都不健康）狼吞虎咽，要么就是吃的特别快，吃完了零食还会再吃别的。规定好自己的零食时间就可以避免这一问题。

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