10 Effortless Tricks to Eating Healthy While on Vacation

10個小竅門讓你旅行中健康吃吃吃

1. Eat breakfast

吃早餐

Don't skip breakfast, as it's one of the easiest meals to make healthy. Even a banana and a plain Greek yogurt is better than becoming ravenous before lunch.

要早餐，因為這是最容易使你保持健康的飯之一。即使是一根香蕉加一杯普通的希臘酸奶都比午餐前餓癟肚子強。

2. Schedule meal times

按時吃飯

To avoid excess grazing, make a specific plan—including time and place—for your meals. Many resorts make food easily accessible. Take breaks from the beach or pool to enjoy breakfast, lunch, and a snack.

為了避免暴飲暴食，你要制定一個特定的計劃，包括吃飯時間和地點。在很多度假地點吃飯都很容易。離開海灘或泳池休息一下去享受早餐、午餐和間食。

3. Stick to the "One Plate" rule

堅持“一盤子”原則

To avoid overeating at buffets, follow this rule of thumb. Make just one plate for that meal, and stick to it. Go to the salad bar first and fill half the plate with fruit and veggies—these will be the most filling and nutritious part of your plate. Stick to a palm-size worth of protein, and the remaining quarter of the plate can have a starch of choice such as bread, potatoes, or whole grains.

為了避免自助餐吃太多，要聽取這個經驗之談：只吃一盤子，并堅持住。先去取沙拉，裝半盤水果和蔬菜，這些是盤子里最能填飽肚子也最有營養的部分。堅持只吃手掌大小的肉類，盤子里剩余的四分之一放些淀粉類的食物，比如面包、土豆或者全谷物。

4. Go to the marker

去市場

Stock up at a local grocery store or market on some items to keep available for quick breakfasts and lunch. If you're lucky to have a room with a fridge, even more opportunity to keep items on hand.

去當地的雜貨店囤點貨，或去市場買點食材以便能快速做頓早餐或午餐。如果你很幸運房間里有冰箱，手邊就有更多食材可用了。

5. Prepare your own meals

自己做飯

Some hotels have grills for guest use, or perhaps you're staying in a room with a kitchenette. This is a great way to experience fresh local seafood, vegetables, or meats. Again, the more control you can have over your meals the less extra calories you will consume.

有些酒店有客人可以用的燒烤架，或可能你住的房間里有小廚房，這樣你就能很好地品嘗新鮮的當地海鮮、蔬菜或肉了。再強調一遍，你對自己的飲食控制得越好，你額外要吃掉的熱量就越少。

6. Indulge on purpose

有目的地放縱

You're going on vacation to enjoy yourself, so there are going to be times when you want to eat indulgent foods and treats. Consciously make the decision to indulge in something of choice—your favorite thing, rather than everything.

度假就是為了享受，所以有時你想放縱地吃吃喝喝。你要有意識地做出選擇，選你最喜歡的，而不是所有的都試一試。

7. Keep a water bottle with you

隨身帶個水瓶

Keep a refillable water bottle handy that you can carry with you. This can help satisfy cravings if food is readily available and tempting you. Dehydration can mask as hunger, so beware. And if you're planning to enjoy some cocktails by the beach or pool, make sure you hydrate in between.

隨身帶一個可以續水的水瓶，這在食物唾手可得并誘惑你時可以滿足一下你的口腹之欲。有時脫水的感覺就像餓了一樣，所以你要小心。如果你準備要在海灘上或泳池邊喝點雞尾酒，喝酒間隙一定要補充水分。

8. Fill up on veggies

多吃蔬菜

Eat as many vegetables as possible to help you stay full. The fiber and water volume will help fill you and keep you from diving into the bread basket.

多吃蔬菜有助于保持飽腹感，蔬菜中所含纖維和水分能使你吃飽以免吃太多面包。

9. Plan in advance

提前制定計劃

Know where you are going and what is nearby, so you can choose a place to eat that's most suited to your needs.

你要知道自己去哪兒，知道附近有什么，以便能選好最適合你需要的吃飯地點。

10. Share meals

共享美食

When you want to try something unhealthy, split it with someone else. Share meals to truly experience all the local cuisine. You'll still get to enjoy being on vacation, but you won't feel obligated to finish everything on your plate.

想要品嘗不健康食品時分給別人一些，分享可以讓你真正品嘗到所有當地美食。你仍能享受度假的感覺，還不會感覺要被迫吃完盤子里所有食物。

10 Effortless Tricks to Eating Healthy While on Vacation

10個小竅門讓你旅行中健康吃吃吃

1. Eat breakfast

吃早餐

Don't skip breakfast, as it's one of the easiest meals to make healthy. Even a banana and a plain Greek yogurt is better than becoming ravenous before lunch.

要早餐，因為這是最容易使你保持健康的飯之一。即使是一根香蕉加一杯普通的希臘酸奶都比午餐前餓癟肚子強。

2. Schedule meal times

按時吃飯

To avoid excess grazing, make a specific plan—including time and place—for your meals. Many resorts make food easily accessible. Take breaks from the beach or pool to enjoy breakfast, lunch, and a snack.

為了避免暴飲暴食，你要制定一個特定的計劃，包括吃飯時間和地點。在很多度假地點吃飯都很容易。離開海灘或泳池休息一下去享受早餐、午餐和間食。

3. Stick to the "One Plate" rule

堅持“一盤子”原則

To avoid overeating at buffets, follow this rule of thumb. Make just one plate for that meal, and stick to it. Go to the salad bar first and fill half the plate with fruit and veggies—these will be the most filling and nutritious part of your plate. Stick to a palm-size worth of protein, and the remaining quarter of the plate can have a starch of choice such as bread, potatoes, or whole grains.

為了避免自助餐吃太多，要聽取這個經驗之談：只吃一盤子，并堅持住。先去取沙拉，裝半盤水果和蔬菜，這些是盤子里最能填飽肚子也最有營養的部分。堅持只吃手掌大小的肉類，盤子里剩余的四分之一放些淀粉類的食物，比如面包、土豆或者全谷物。

4. Go to the marker

去市場

Stock up at a local grocery store or market on some items to keep available for quick breakfasts and lunch. If you're lucky to have a room with a fridge, even more opportunity to keep items on hand.

去當地的雜貨店囤點貨，或去市場買點食材以便能快速做頓早餐或午餐。如果你很幸運房間里有冰箱，手邊就有更多食材可用了。

5. Prepare your own meals

自己做飯

Some hotels have grills for guest use, or perhaps you're staying in a room with a kitchenette. This is a great way to experience fresh local seafood, vegetables, or meats. Again, the more control you can have over your meals the less extra calories you will consume.

有些酒店有客人可以用的燒烤架，或可能你住的房間里有小廚房，這樣你就能很好地品嘗新鮮的當地海鮮、蔬菜或肉了。再強調一遍，你對自己的飲食控制得越好，你額外要吃掉的熱量就越少。

6. Indulge on purpose

有目的地放縱

You're going on vacation to enjoy yourself, so there are going to be times when you want to eat indulgent foods and treats. Consciously make the decision to indulge in something of choice—your favorite thing, rather than everything.

度假就是為了享受，所以有時你想放縱地吃吃喝喝。你要有意識地做出選擇，選你最喜歡的，而不是所有的都試一試。

7. Keep a water bottle with you

隨身帶個水瓶

Keep a refillable water bottle handy that you can carry with you. This can help satisfy cravings if food is readily available and tempting you. Dehydration can mask as hunger, so beware. And if you're planning to enjoy some cocktails by the beach or pool, make sure you hydrate in between.

隨身帶一個可以續水的水瓶，這在食物唾手可得并誘惑你時可以滿足一下你的口腹之欲。有時脫水的感覺就像餓了一樣，所以你要小心。如果你準備要在海灘上或泳池邊喝點雞尾酒，喝酒間隙一定要補充水分。

8. Fill up on veggies

多吃蔬菜

Eat as many vegetables as possible to help you stay full. The fiber and water volume will help fill you and keep you from diving into the bread basket.

多吃蔬菜有助于保持飽腹感，蔬菜中所含纖維和水分能使你吃飽以免吃太多面包。

9. Plan in advance

提前制定計劃

Know where you are going and what is nearby, so you can choose a place to eat that's most suited to your needs.

你要知道自己去哪兒，知道附近有什么，以便能選好最適合你需要的吃飯地點。

10. Share meals

共享美食

When you want to try something unhealthy, split it with someone else. Share meals to truly experience all the local cuisine. You'll still get to enjoy being on vacation, but you won't feel obligated to finish everything on your plate.

想要品嘗不健康食品時分給別人一些，分享可以讓你真正品嘗到所有當地美食。你仍能享受度假的感覺，還不會感覺要被迫吃完盤子里所有食物。