新的饮食计划:在家做饭

新的饮食计划:在家做饭

There's a good chance you are thinking of ways to live healthier in the new year. Whether you want to drop 10 pounds, improve your cholesterol or have more energy, we have five food-related New Year's resolutions that will help you achieve your goals.

在新的一年里，你很有可能在思考如何更健康地生活。不管你是想减掉10磅，还是想提高胆固醇，还是想拥有更多的能量，我们有五个与食物有关的新年决心，它们将帮助你实现你的目标。

No. 1 Mindful eating

用心饮食

No. 2 Cook at home

在家做饭

No. 3 Meatless one day a week

每周有一天不吃肉

No. 4 More fruits and veggies

多吃水果和蔬菜

No. 5 Water

水

Research consistently shows that plant-based diets are linked with a lower risk of obesity, hypertension, heart disease, type 2 diabetes and cancer," said Sharon Palmer, a registered dietitian and author of "Plant-Powered for Life."

连续研究表明，植物性饮食与较低的肥胖、高血压、心脏病、2型糖尿病和癌症风险有关。《植物为生命提供动力》一书的作者、注册营养师莎伦·帕尔默说。

"Even going meatless one day a week can make a difference, as you increase all of those whole plant foods -- beans, lentils, whole grains, nuts, seeds, vegetables, fruits -- and decrease more animal foods, in particular red and processed meat. High intakes of these foods have been linked with increased disease risk," Palmer said.

“即使每周有一天不吃肉也会有所不同，因为你增加了所有这些全植物性食物——豆类、扁豆、全谷物、坚果、种子、蔬菜、水果——减少了更多的动物性食物，尤其是红色肉类和加工肉类。这些食物的高摄入量与疾病风险的增加有关，”帕尔默说。

Eating more plant-based foods increases your intake of fiber, vitamins, minerals, healthy fats and phytochemicals -- plant compounds with antioxidant and anti-inflammatory properties, according to Palmer.

帕尔默说，多吃植物性食物可以增加纤维、维生素、矿物质、健康脂肪和植物化学物质的摄入量。植物化学物质是一种具有抗氧化和抗炎特性的植物化合物。

Stocking your pantry and fridge with a variety of beans, whole grains, seasonal veggies, fruits, spices, herbs, healthy oils, nuts and seeds is the secret to eating more plant-based meals, she said.

她说，在食品储藏室和冰箱里放上各种豆类、全谷物、时令蔬菜、水果、香料、香草、健康油脂、坚果和种子是多吃植物性食物的秘诀。

Palmer also recommends "plantifying" your favorite dishes. "Just make your favorite entrees or meals plant-based, with a few swaps. If you have a mean lasagna recipe, skip the meat and add layers of greens, broccoli and peppers and perhaps some pine nuts and cashew cheese instead of the meat and cheese. If you love taco Tuesday, make your tacos veggie by skipping the meat and serving black beans or a vegetarian mushroom tofu filling. If you love Indian food, skip the chicken masala and have chickpea masala instead. These will be foods you already love and are familiar with," she said.

帕尔默还建议“规划”你最喜欢的菜肴。“只要把你最喜欢的主菜或餐点做成植物性的就可以了，只需要做一些互换。如果你有一份很好的千层面食谱，那就不要吃肉了，多放几层蔬菜、西兰花和辣椒，或许还可以放一些松子和腰果奶酪，而不是肉和奶酪。如果你喜欢周二的墨西哥玉米卷，那就不吃肉，吃黑豆或素蘑菇豆腐馅的墨西哥玉米卷吧。如果你喜欢印度食物，那就别吃鸡肉了，吃鹰嘴豆吧。这些都是你已经喜爱并熟悉的食物。”

Experimenting with new meals and creating a collection of new recipes can be fun, too. "There are so many gorgeous plant-based recipes on sites, in books and in magazines these days. I like to try a brand-new recipe one day a week to keep things interesting. If you love it, make it again," Palmer said.

尝试新的食物和创造一系列新的食谱也是很有趣的。“现在的网站、书籍和杂志上都有很多很棒的植物食谱。我喜欢每周有一天尝试一个全新的食谱，让事情变得有趣。如果你喜欢，那就再来一次。”帕尔默说.

For a simple meatless recipe, Palmer recommends her spicy hummus veggie tacos.

如果想要一个简单的无肉食谱，帕尔默推荐她的辣鹰嘴豆泥蔬菜玉米饼。