What is moderation (适度)? Basically, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not too full. ____1____ But it doesn't mean saying goodbye to the foods you love.
什么是适度？基本上，它意味着只吃身体需要的食物。一餐结束时，您应该感到满足，但不能吃得太饱。____1____ 但这并不意味着要告别您喜爱的食物。
Take your time. It's important to slow down and think about food as something nutritious rather than just something to eat in between meetings. ____2____ It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly and stop eating before you feel full.
慢慢来 重要的是要放慢脚步，把食物当成有营养的东西，而不仅仅是会议间隙吃的东西。____2____ 实际上，大脑需要几分钟的时间才能告诉身体它已经吃饱了，所以要慢慢吃，在感觉吃饱之前停止进食。
Eat with others whenever possible. Eating alone specially in front of the TV or computer, often leads to mindless overeating. And be careful about the foods you keep at hand. It's more challenging to eat in moderation if you have unhealthy snacks at the ready, like cookies. ____3____
尽可能与他人一起进餐。独自进食，特别是在电视或电脑前进食，往往会导致无意识的暴饮暴食。还要注意手边的食物。如果手边有饼干等不健康的零食，那么节制饮食就更有挑战性了。____3____
Control emotional (情绪的) eating. ____4____ Many of us also turn to food to deal with unpleasant emotions such as sadness, loneliness, or boredom. But by learning healthier ways to manage emotions, you can regain control over the food you eat and your feelings.
控制情绪化的饮食。____4____ 我们中的许多人也会用食物来处理不愉快的情绪，如悲伤、孤独或无聊。但是，通过学习更健康的情绪管理方法，您可以重新控制自己的饮食和情绪。
____5____ A healthy breakfast can start your metabolism (新陈代谢), while eating small, healthy meals keeps your energy up all day. Avoid eating late at night. Try to eat dinner earlier and fast for 14-16 hours until breakfast the next morning. Studies suggest that eating only when you're most active and giving your digestive system a long break each day may help to regulate weight.
____5____ 健康的早餐可以启动您的新陈代谢（新陈代谢），而少吃多餐的健康饮食可以让您一整天都精力充沛。避免深夜进食。尽量早点吃晚饭，空腹 14-16 个小时，直到第二天早上吃早餐。研究表明，只在最活跃的时候进食，让消化系统每天休息很长时间，可能有助于调节体重。
A. Eat properly throughout the day.
A. 全天适当进食。
B. We don't always eat just to satisfy hunger.
B. 我们并不总是为了满足饥饿感而进食。
C. Don't swallow a meal on the way to work.
C. 上班途中不要狼吞虎咽。
D. Most of us need to double the amount we eat.
D. 我们大多数人需要加倍进食。
E. Instead, surround yourself with healthy choices.
E. 相反，在你周围要有健康的选择。
F. For many of us, moderation means eating less than we do now.
F. 对我们中的许多人来说，节制意味着吃得比现在少。
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