这是设定饮食界限的季节

这是设定饮食界限的季节

Are you familiar with the term food pushers? It might sound a bit silly, but it's the people in your life who like to force food upon you, even if you're not hungry or don't particularly like the dish. They can be as innocuous as your grandmother pushing second helpings at Thanksgiving dinner or a coworker urging you to try their mystery meat dip at a holiday potluck.

你熟悉“食物推手”这个术语吗?这听起来可能有点傻，指的是生活中喜欢强迫你吃东西的人，即使你不饿或不是特别喜欢这道菜。它们可能是无害的，就像你的祖母在感恩节晚餐上给你第二份，或者是你的同事在假日聚餐上敦促你尝尝他们的神秘肉酱。

Just say no: don't let family and friends push you into eating food you don't want. (Photo: Quinn Dombrowski [CC by SA 2.0]/Flickr)

No matter the eating occasion, you're bound to have an encounter where someone won't accept your no to their gnocchi. It can be helpful to have a few responses prepared that will politely let down your food-pusher without causing a seasonal squabble.

无论在什么场合，你总会遇到一些人，他们不会接受你对他们汤圆的拒绝。事先准备好一些回答是有帮助的，可以礼貌地让你的食物推销者失望，而不会引起季节性的争吵。

One expert on the politics of food is Evelyn Tribole, a registered dietician who runs a nutrition counseling practice in Newport Beach, California. She has published multiple books on eating mindfully, including "Intuitive Eating," as well as an Intuitive Eater's Holiday Bill of Rights. If that sounds a bit dramatic, perhaps you've never had your aunt demand you try her new recipe for pink pineapple fluff.

食品政治方面的专家伊芙琳·特里博尔是一名注册营养师，在加州新港滩经营一家营养咨询公司。她已经出版了多本关于用心饮食的书籍，包括《直觉饮食》，以及《直觉饮食者假期权利法案》。如果这听起来有点夸张，也许你从来没有遇到过你的阿姨要求你尝试她的粉红菠萝绒毛的新食谱。

No judgment here — you deserve the right to have second helpings. (Photo: Library of Congress [public domain]/Flickr)

The holiday season is as much about food as it is about family, but for many, food is a loaded topic, and time-honored traditions often clash with people's own preferences and boundaries. Some of us might be trying to eat healthier and drink less this season, while others might want to skip the main course and go straight to dessert.

节日期间食物和家庭一样重要，但对许多人来说，食物是一个内涵丰富的话题，历史悠久的传统往往与人们自己的偏好和界限相冲突。我们中的一些人可能会在这个季节吃得更健康，喝得更少，而另一些人可能会跳过主菜，直接吃甜点。

Even though you may have spent hours prepping dishes and picking out the right wine, remember that these gatherings should be more about social connections and good conversations, not the food on the table — although a delicious meal always improves the table conversation.

即使你可能已经花了几个小时准备菜肴，挑选合适的葡萄酒，记住这些聚会应该更多地是关于社会联系和良好的交谈，而不是餐桌上的食物——尽管一顿美味的饭总是会改善餐桌上的交谈。

If, like me, you suffer from a people-pleaser personality, practice saying "no" in a variety of polite ways. If a simple "No, thank you" doesn't cut it, try "I'm too full right now, but maybe later!" My go-to when grandma is pushing a second serving of her squash casserole? "I can't eat any more at the moment, but I'd love to take some home." Guests taking home leftovers should make any cook feel proud, not to mention it's an important step to reducing food waste, which is sadly rampant this time of year. (Of course, though it probably goes without saying, don't take home food unless you actually plan to eat it.)

如果你和我一样，有取悦他人的性格，那就试着用各种礼貌的方式说“不”。如果一句简单的“不，谢谢”不能解决问题，那就试着说“我现在吃得太饱了，以后再吃吧!”我奶奶要再来一份南瓜砂锅菜的时候?“我现在吃不下了，但我想带一些回家。”客人带回家的剩菜应该会让任何厨师感到自豪，更不用说这是减少食物浪费的重要一步，而每年的这个时候食物浪费很严重。(当然，尽管这可能是不言而喻的，除非你真的打算吃，否则不要把食物带回家。)

Carrie Dennett, a registered dietitian nutritionist, writes in The Seattle Times, "To deflect food pushers without stepping on toes, I also like the strategy of starting with a compliment and finishing with a deflection." If you're at a sit-down meal, try "The food was so fabulous … I literally could not eat another bite" — useful at a sit-down meal. If someone is pushy and won't take no for an answer? Politely follow up with: "No, really … I just wouldn’t be able to fully appreciate it right now."

注册营养师卡莉·登内特在《西雅图时报》上写道:“为了不踩到别人的脚尖就能避开那些爱吃东西的人，我也喜欢这种以赞美开头，以赞美结尾的策略。”如果你正在吃一顿正式的晚餐，试着说“这食物太好吃了……我一口都吃不下了”——这在正式的晚餐中很有用。如果有人很强势，不接受“不”的答案?你可以礼貌地接着说:“不，真的……我只是现在还不能完全欣赏它。”

Dennett warns against using the "D" word as an excuse — that is, diet. "Not only is diet talk not cool — especially at the holiday table — but the pusher may feel like you’re calling their food unhealthy, or calling them unhealthy for preparing it. They may push even harder with lines like, 'Come on, you have to enjoy yourself sometimes.' As if that's your only chance to enjoy food, or life."

登内特警告不要用“D”字作为借口——也就是，节食。“不仅谈论节食不酷——尤其是在节日餐桌上——而且推销者可能会觉得你在说他们的食物不健康，或者因为准备食物而说他们不健康。他们可能会更严厉地要求你说出这样的话:“来吧，有时候你得享受生活。”’好像这是你享受食物或生活的唯一机会。”

Another social faux pas to avoid? Making up a food allergy just to get out of eating a certain dish. That's a fib that will certainly come back to haunt you. ("I see you're chowing down on those cookies, but I thought you were allergic to nuts!") And it certainly doesn't help the case for people who actually do have serious food restrictions.

另一个需要避免的社交失礼行为是什么?为了不吃某道菜而编造食物过敏。那是一个肯定会回来困扰你的小谎。(“我看到你在吃饼干，但我以为你对坚果过敏!”当然，对于那些确实存在严重食物限制的人来说，这并没有帮助。

At the end of the day, try to focus on the people around you and the occasion you're celebrating. It might feel like you're causing irreparable damage to your mom's feelings by turning down her Duck à l'Orange, but setting and voicing your boundaries is a form of self-care. In the long run, not forcing yourself to eat something you don't want will keep the resentment from building — and your stomach from aching. But don't stop yourself from indulging if you really want to; remember, there's always room for a little dessert.

在一天结束的时候，试着把注意力放在你周围的人和你庆祝的场合上。把你妈妈的鸭子关起来，可能会让她觉得你对她的感情造成了无法弥补的伤害，但设定和说出你的底线是一种自我照顾的方式。从长远来看，不强迫自己吃你不想吃的东西将会阻止怨恨的建立，也会让你的胃不疼。但如果你真的想放纵自己，也不要停止;记住，总有吃甜点的地方。