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，这意味着只吃你身体需要的食物。用餐结束时你应该感到满足，但不要太饱。对我们中的许多人来说，适度意味着比现在吃得少。但这并不意味着要和你喜欢的食物说再见。
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.
慢慢吃。慢下来，把食物当成有营养的东西，而不仅仅是会议间隙吃的东西，这一点很重要。不要在上班的路上狼吞虎咽。实际上，你的大脑需要几分钟的时间来告诉你的身体它已经吃饱了，所以慢慢吃，在你感觉饱之前停止进食。
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____
尽可能和别人一起吃饭。一个人吃饭，尤其是在电视或电脑前，经常会导致无意识的暴饮暴食。对你手边的食物要小心。如果你已经准备好了不健康的零食，比如饼干，那么适度饮食就更具挑战性了。相反，让自己周围充满健康的选择。
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.
控制情绪化进食。我们并不总是为了充饥而吃东西。我们中的许多人也求助于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方式来管理情绪，你可以重新控制你吃的食物和你的感觉。
____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.
全天合理饮食。一顿健康的早餐可以启动你的新陈代谢，而吃少量健康的食物可以让你一整天都精力充沛。避免在深夜进食。尽量早点吃晚餐，禁食14到16个小时，直到第二天早上吃早餐。研究表明，只在你最活跃的时候吃东西，每天让你的消化系统休息一段时间，可能有助于调节体重。
A. Eat properly throughout the day.
A. 全天合理饮食。
B. We don’t always eat just to satisfy hunger.
B. 我们并不总是为了充饥而吃东西。
C. Don’t swallow a meal on the way to work.
C. 不要在上班的路上狼吞虎咽。
D. Most of us need to double the amount we eat.
D. 我们大多数人都需要加倍进食。
E. Instead, surround yourself with healthy choices.
E. 相反，让自己周围充满健康的选择。
F. For many of us, moderation means eating less than we do now.
F. 对我们中的许多人来说，适度意味着比现在吃得少。
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