不要被流行语愚弄：以下是如何在预算内健康饮食
不要被流行语愚弄：以下是如何在预算内健康饮食
Shana Spence says she's an "eat-anything" dietitian: She encourages her clients to eat what they actually enjoy. When it comes to food, she says to focus on what nourishes your body, fills you up and doesn't break the bank.
莎娜·斯宾塞说，她是一位“什么都吃”的营养师:她鼓励客户吃他们真正喜欢的食物。说到食物，她说要关注那些能滋养你的身体、让你饱腹又不会让你破产的食物。
Foods labeled "organic" and "non-GMO" are often viewed as the "name brand" healthy food. But, there are lots of affordable and wholesome alternatives.
贴上“有机”和“非转基因”标签的食品通常被视为“名牌”健康食品。但是，有很多负担得起的健康的替代品。
Minding your budget while eating the foods that nourish you takes a little planning — but it's possible. Here are some of Spence's tips to help you shop and keep your fridge stocked:
在吃有营养的食物的同时注意你的预算需要一点计划——但这是可能的。以下是斯宾塞的一些建议，可以帮助你购物和保持冰箱的库存：
Embrace frugality
拥抱节俭
From personal experience and working with clients, Spence says many people are self-conscious about not being able to afford fancy brands of healthy food.
斯宾塞说，从个人经验和与客户的合作来看，很多人会因为买不起昂贵品牌的健康食品而感到不安。
There's no shame in knowing your budget and living within your means. Spence encourages budget-conscious diners to say goodbye to that embarrassment — because healthy eating exists at every price point. "It's fine if you can't afford it or just don't feel the need to shell out big bucks," she says. "It doesn't mean that you're not healthy."
知道自己的预算，量入为出并不丢人。斯宾塞鼓励精打细算的食客们跟这种尴尬说再见——因为健康饮食在任何价位上都存在。她说:“如果你负担不起，或者觉得没必要花大钱，这没什么。”“这并不意味着你不健康。”
Beware buzzwords
小心流行语
Buzzwords such as organic, non-genetically modified organism, low sugar and low fat adorn a lot of healthy food products. These descriptions may be useful to some customers, but they're also marketing terms that can paint an inaccurate picture that some foods are substantially healthier than others.
有机、非转基因、低糖、低脂肪等流行词点缀着许多健康食品。这些描述可能对一些消费者有用，但它们也是营销术语，可能会描绘出一种不准确的画面，即某些食品实际上比其他食品更健康。
"Organic is fine if that's what you want to buy, but for someone who is [budget-conscious], that's not necessary," Spence says. Eating greens is still good for you, for example, whether you buy them organic at a local farmer's market or frozen at a convenience shop around the block.
斯宾塞说:“如果你想买有机食品，那很好，但对那些精打细算的人来说，就没必要买了。”比如，不管你是在当地的农贸市场买有机蔬菜还是在街区附近的便利店买冷冻蔬菜，吃绿色蔬菜仍然对你有好处。
Don't forget coupons
不要忘记优惠券
Take a flyer from the front of a store's door and check out its weekly sales. If you're regularly shopping at the same store, become a part of its member program to get further discounts. You can even do your homework ahead of time and come with store and manufacturer coupons you've clipped from a newspaper, magazine or some other resource.
从商店门口拿一张传单，看看它每周的销售 情况。如果你经常在同一家商店购物，成为其会员计划的一员，以获得更多的折扣。你甚至可以提前做功课，(去商店时)带上从报纸、杂志或其他资源上剪下商店和制造商的优惠券。
Add, don't subtract
添加而不是剔除
Spence says food should not be an awards system where you either "win" or "lose" the right to eat certain dishes. And you shouldn't have to spend money on a pricey cleanse or meal prep system.
斯彭斯说，食物不应该是一个奖励制度，让你 “赢”或“输”吃某些菜肴的权利。而且你不应该花钱在昂贵的清洁设备或饮食准备系统上。
This perspective is so counter to diet culture that Spence says her clients are often shocked she doesn't ask them to eliminate their favorite foods, even if it's instant ramen, boxed mac and cheese or pizza.
斯宾塞说，这种观点与饮食文化是如此背道而驰，以至于她没有要求客户去掉他们最喜欢的食物，即使是方便面、盒装通心粉和奶酪或披萨，他们经常会感到震惊。
Instead, Spence looks for ways to make favorite foods more fulfilling and nutrient dense. Including protein or fiber-rich add-ons to your favorite foods can help make these dishes more nourishing and filling. For protein, beans, tofu and chicken are tasty, healthy additions. For fiber, carrots or peppers are easy toppings to a lot of dishes.
相反，斯宾塞在寻找方法，使自己喜欢的食物更有满足感，营养更丰富。在你喜欢的食物中加入富含蛋白质和纤维的食物可以使这些食物更有营养和饱腹感。为了补充蛋白质，豆类、豆腐和鸡肉都是美味健康的添加剂。对于纤维，胡萝卜或辣椒是很多菜的简单配料。
That way, you don't have to cut something out of your life completely. "It's the best of both worlds," Spence says.
这样，你就不必把某些东西完全从你的生活中剔除。“这是两全其美，”斯宾塞说。
