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As the new year rolls in, taking stock of the one just past can prompt the age-old resolutions, 'eat healthier' and 'make better choices'.
新年伊始，人們在對過去的一年做出總結的同時也會寫下自己的新年愿望，如“吃得更健康”“做出的選擇更好”等。
While taking steps towards these goals is often easier said than done, figuring out what foods will keep the weight off and your stomach full is now much easier thanks to Sheila Zhou, expert scientist at the USANA Health Sciences.
這些新年愿望總是說起來容易，做起來難。不過如果你想要的是找出那些既能減肥又能填飽肚子的食物的話，那也不是難事。因為USANA健康科學公司的科學專家希拉·周已經幫我們找到了。
'Often when we graze between meals we make the mistake of opting for calorie laden foods, rather than making nutritious choices,' Ms Zhou told Daily Mail Australia.
希拉說：“我們在正餐之外的時間里有時會吃點零食，可我們經常會錯誤地選擇一些熱量高但營養含量不高的零食。”
'Not only does this hinder our body’s ability to properly process the food; it often also results in weight gain from the additional calorie consumption,' she said.
“這樣不僅會妨礙我們的身體正常地消化食物，也會因攝入額外的熱量而增加體重。”
'Thankfully, there are alternatives that not only keep your energy levels up but also help you to shed those unwanted kilos.'
“不過慶幸的是，有些零食既能補充體力又不會發胖。”
After studying the diet of the average Australian, Ms Zhou noticed that people were choosing convenience over nutrition, resulting in a shocking deficiency in vitamins and minerals.
希拉通過對澳大利亞的一般人群飲食進行研究之后發現，人們在吃零食時總是以方便為主，而不太考慮營養含量，這會導致身體嚴重缺乏維生素和礦物質。
'If you look at the 2013-2014 survey done by the Australian Institute of Health and Welfare, you'll see that more than 90% of Australians don’t eat the recommended servings of fruit and vegatbales,' Ms Zhou said.
希拉說：“如果你看過2013-2014年澳大利亞衛生與福利局的調查就會知道，有超過90%的澳大利亞人在水果與蔬菜的攝入量上沒有達到推薦食用量。”
'People are opting for convenience, and often aren't aware that the types of food they are reaching for are high in sugar and saturated fats- things like processed and fast food,' she said.
“人們經常選擇方便快捷的食物，如加工好的食品和快餐等，卻沒想到這類食物所含的糖份和脂肪水平很高。”
Ms Zhou decided to compile a list of alternatives to the unhealthy food many were consuming, under the principle that swapping, rather than removing, snacks was the ideal way to stay healthy.
希拉決定為大家列出一份替代品清單，讓大家既不用戒掉吃零食的習慣，又能吃得健康營養不發胖。
1. Think fishy.
1.魚類食品
Her first recommendation might come as a surprise, as Ms Zhou encourages eating fish as a snack.
希拉的第一個建議就是把魚類當零食吃，這聽起來似乎有點奇怪。
'If you are looking for a food that will keep you feeling full between meals and provide you with loads of nutrients, tuna is the perfect option,' she said.
希拉說：“如果你在兩餐之間想吃點有營養的東西墊肚子，那么金槍魚是最好的選擇。”
'Not only is it stacked with protein and omega-3 essential fatty acids, its ability to curb your craving leads to a flatter stomach.'
“金槍魚不僅富含蛋白質和omega-3脂肪酸，而且還能夠抑制你填滿空肚子的欲望。”
The Australian Heart Foundation advises that Australians should consume 1000mg of omega-3 each day, a figure which Ms Zhou said most people may not be aware of.
澳大利亞心臟基金會建議人們每天應該攝入1000毫克的omega-3脂肪酸，但這個量被大多數人忽視了。
2. Play it cool.
2.冷凍食品
'Frozen foods often get a bad rap when it comes to healthy eating, but snap frozen vegetables such as peas and corn are actually an excellent source of nutrients,' said Ms Zhou.
希拉介紹說：“冷凍食品通常被認為是不健康的食品，但是諸如冷凍的豌豆、玉米等卻是非常不錯的營養來源。”
While she recommends shopping each day for fresh food, Ms Zhou said that most people will do their shopping on the weekends and 'live out of the fridge during the week'.
希拉還建議人們應該每天都去市場采購新鮮的食物，而不要只在每周末大采購一番，然后放進冰箱里吃上一整個星期。
'Properly frozen vegetables have similar nutrient levels as fresh vegetables, so in this case frozen foods can be a good option,' she said.
希拉說：“合理冷凍的蔬菜和新鮮蔬菜的營養水平相當，這樣看來冰凍食品其實是個不錯的選擇。”
'The combination of low calorie density and high levels of fibre means they are both a filling and satisfying snack.'
“冷凍蔬菜熱量低、纖維量高，既能滿足嘴巴，又能填飽肚子。”
3. Go nutty.
3.堅果類
'Nuts are a great snack if you are conscious about your weight as they’re rich in a variety of vitamins and nutrients such as vitamin E, calcium, magnesium and potassium,' said Ms Zhou.
“如果擔心體重，堅果是很好的零食選擇，因為它富含多種維生素和營養物質，如維生素E、鈣、鎂、鉀等。”希拉說。
A recent study on nurses in New Zealand showed that people who eat nuts every day have a 20% lower mortality rate, and also tend to be leaner.
最近一個對新西蘭護士所做的研究表明，堅持每天吃堅果的人死亡率要低20%，體型也比較瘦。
'Nuts are also a significant source of protein and fibre while being naturally low in sugar. Nut bars such are great options, as they are both nutritious and convenient,' she said.
希拉說：“堅果含有豐富的蛋白質和纖維，且是純天然的低糖食物。選擇食用堅果做出的零食，既營養又方便。”
4. Pull the udder one.
4.牛奶
Ms Zhou said that many people will only consume milk in their tea of coffee, a level which is insufficient for obtaining the calcium needed for bone health.
希拉說，很多人只會在喝咖啡或茶的時候加入牛奶，且是很多人攝取牛奶的唯一途徑。但這點攝入量對補充人體骨骼健康所需要的鈣質是遠遠不夠的。
Drinking up to four glasses of milk each day can be a way to curb hunger and get protein.
每天最多喝4杯牛奶既能掃除饑餓感又能補充蛋白質。
'When it comes to sustaining energy and hunger levels, with minimal carbohydrates, milk is the perfect answer,' said Ms Zhou.
希拉說：“牛奶是能長期提供能量讓人不餓、且碳水化合物含量又少的食物。”
'Not only is it loaded with calcium and vitamin D, its high protein content means you stay full for longer than most other drinks.'
“牛奶不僅富含鈣和維生素D，而且較高的蛋白質含量使它比其他飲料更讓人耐餓。”
5. Pop it.
5.爆米花
'At only 20 calories per cup, natural popcorn is an underrated and reasonably healthy snack,' said Ms Zhou.
“一杯爆米花的熱量僅有20卡路里，天然的爆米花是為人們所忽視的一種健康零食。”希拉說。
'As they are made out of whole grains they are low in glycaemic Index. Plus, the fibre from whole grains help you to feel full on fewer calories, meaning you consume less food overall.'
“爆米花全是由谷物做成的，血糖指數很低。而且，谷物中的纖維可以讓人攝入低熱量的同時容易飽腹，也就是說你總體攝入的食物很少。”
Popcorn is also a fantastic snack to be creative with, and can be made sweet or savoury with just a few additions.
爆米花還是一種很神奇的零食，只需要加一點點調料就會很甜很好吃。
新年伊始，人們在對過去的一年做出總結的同時也會寫下自己的新年愿望，如“吃得更健康”“做出的選擇更好”等。
While taking steps towards these goals is often easier said than done, figuring out what foods will keep the weight off and your stomach full is now much easier thanks to Sheila Zhou, expert scientist at the USANA Health Sciences.
這些新年愿望總是說起來容易，做起來難。不過如果你想要的是找出那些既能減肥又能填飽肚子的食物的話，那也不是難事。因為USANA健康科學公司的科學專家希拉·周已經幫我們找到了。
'Often when we graze between meals we make the mistake of opting for calorie laden foods, rather than making nutritious choices,' Ms Zhou told Daily Mail Australia.
希拉說：“我們在正餐之外的時間里有時會吃點零食，可我們經常會錯誤地選擇一些熱量高但營養含量不高的零食。”
'Not only does this hinder our body’s ability to properly process the food; it often also results in weight gain from the additional calorie consumption,' she said.
“這樣不僅會妨礙我們的身體正常地消化食物，也會因攝入額外的熱量而增加體重。”
'Thankfully, there are alternatives that not only keep your energy levels up but also help you to shed those unwanted kilos.'
“不過慶幸的是，有些零食既能補充體力又不會發胖。”
After studying the diet of the average Australian, Ms Zhou noticed that people were choosing convenience over nutrition, resulting in a shocking deficiency in vitamins and minerals.
希拉通過對澳大利亞的一般人群飲食進行研究之后發現，人們在吃零食時總是以方便為主，而不太考慮營養含量，這會導致身體嚴重缺乏維生素和礦物質。
'If you look at the 2013-2014 survey done by the Australian Institute of Health and Welfare, you'll see that more than 90% of Australians don’t eat the recommended servings of fruit and vegatbales,' Ms Zhou said.
希拉說：“如果你看過2013-2014年澳大利亞衛生與福利局的調查就會知道，有超過90%的澳大利亞人在水果與蔬菜的攝入量上沒有達到推薦食用量。”
'People are opting for convenience, and often aren't aware that the types of food they are reaching for are high in sugar and saturated fats- things like processed and fast food,' she said.
“人們經常選擇方便快捷的食物，如加工好的食品和快餐等，卻沒想到這類食物所含的糖份和脂肪水平很高。”
Ms Zhou decided to compile a list of alternatives to the unhealthy food many were consuming, under the principle that swapping, rather than removing, snacks was the ideal way to stay healthy.
希拉決定為大家列出一份替代品清單，讓大家既不用戒掉吃零食的習慣，又能吃得健康營養不發胖。
1. Think fishy.
1.魚類食品
Her first recommendation might come as a surprise, as Ms Zhou encourages eating fish as a snack.
希拉的第一個建議就是把魚類當零食吃，這聽起來似乎有點奇怪。
'If you are looking for a food that will keep you feeling full between meals and provide you with loads of nutrients, tuna is the perfect option,' she said.
希拉說：“如果你在兩餐之間想吃點有營養的東西墊肚子，那么金槍魚是最好的選擇。”
'Not only is it stacked with protein and omega-3 essential fatty acids, its ability to curb your craving leads to a flatter stomach.'
“金槍魚不僅富含蛋白質和omega-3脂肪酸，而且還能夠抑制你填滿空肚子的欲望。”
The Australian Heart Foundation advises that Australians should consume 1000mg of omega-3 each day, a figure which Ms Zhou said most people may not be aware of.
澳大利亞心臟基金會建議人們每天應該攝入1000毫克的omega-3脂肪酸，但這個量被大多數人忽視了。
2. Play it cool.
2.冷凍食品
'Frozen foods often get a bad rap when it comes to healthy eating, but snap frozen vegetables such as peas and corn are actually an excellent source of nutrients,' said Ms Zhou.
希拉介紹說：“冷凍食品通常被認為是不健康的食品，但是諸如冷凍的豌豆、玉米等卻是非常不錯的營養來源。”
While she recommends shopping each day for fresh food, Ms Zhou said that most people will do their shopping on the weekends and 'live out of the fridge during the week'.
希拉還建議人們應該每天都去市場采購新鮮的食物，而不要只在每周末大采購一番，然后放進冰箱里吃上一整個星期。
'Properly frozen vegetables have similar nutrient levels as fresh vegetables, so in this case frozen foods can be a good option,' she said.
希拉說：“合理冷凍的蔬菜和新鮮蔬菜的營養水平相當，這樣看來冰凍食品其實是個不錯的選擇。”
'The combination of low calorie density and high levels of fibre means they are both a filling and satisfying snack.'
“冷凍蔬菜熱量低、纖維量高，既能滿足嘴巴，又能填飽肚子。”
3. Go nutty.
3.堅果類
'Nuts are a great snack if you are conscious about your weight as they’re rich in a variety of vitamins and nutrients such as vitamin E, calcium, magnesium and potassium,' said Ms Zhou.
“如果擔心體重，堅果是很好的零食選擇，因為它富含多種維生素和營養物質，如維生素E、鈣、鎂、鉀等。”希拉說。
A recent study on nurses in New Zealand showed that people who eat nuts every day have a 20% lower mortality rate, and also tend to be leaner.
最近一個對新西蘭護士所做的研究表明，堅持每天吃堅果的人死亡率要低20%，體型也比較瘦。
'Nuts are also a significant source of protein and fibre while being naturally low in sugar. Nut bars such are great options, as they are both nutritious and convenient,' she said.
希拉說：“堅果含有豐富的蛋白質和纖維，且是純天然的低糖食物。選擇食用堅果做出的零食，既營養又方便。”
4. Pull the udder one.
4.牛奶
Ms Zhou said that many people will only consume milk in their tea of coffee, a level which is insufficient for obtaining the calcium needed for bone health.
希拉說，很多人只會在喝咖啡或茶的時候加入牛奶，且是很多人攝取牛奶的唯一途徑。但這點攝入量對補充人體骨骼健康所需要的鈣質是遠遠不夠的。
Drinking up to four glasses of milk each day can be a way to curb hunger and get protein.
每天最多喝4杯牛奶既能掃除饑餓感又能補充蛋白質。
'When it comes to sustaining energy and hunger levels, with minimal carbohydrates, milk is the perfect answer,' said Ms Zhou.
希拉說：“牛奶是能長期提供能量讓人不餓、且碳水化合物含量又少的食物。”
'Not only is it loaded with calcium and vitamin D, its high protein content means you stay full for longer than most other drinks.'
“牛奶不僅富含鈣和維生素D，而且較高的蛋白質含量使它比其他飲料更讓人耐餓。”
5. Pop it.
5.爆米花
'At only 20 calories per cup, natural popcorn is an underrated and reasonably healthy snack,' said Ms Zhou.
“一杯爆米花的熱量僅有20卡路里，天然的爆米花是為人們所忽視的一種健康零食。”希拉說。
'As they are made out of whole grains they are low in glycaemic Index. Plus, the fibre from whole grains help you to feel full on fewer calories, meaning you consume less food overall.'
“爆米花全是由谷物做成的，血糖指數很低。而且，谷物中的纖維可以讓人攝入低熱量的同時容易飽腹，也就是說你總體攝入的食物很少。”
Popcorn is also a fantastic snack to be creative with, and can be made sweet or savoury with just a few additions.
爆米花還是一種很神奇的零食，只需要加一點點調料就會很甜很好吃。
