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https://cn.nytstyle.com/travel/20170930/healthy-eating-while-traveling/dual/

出行小建議SHIVANI VORA2017年9月30日

紐約時報中文網國際生活

紐約營養學家喬伊·鮑爾(Joy Bauer)說，當你在度假時，過度飲食的誘惑無處不在。

畢竟，你前往的地方的特色菜、酒店的自助早餐還有小吃總是準備就緒的。

但鮑爾說，在度假時，理性節食不需要、也不應該被中途放棄。

她說，“過分放縱會讓你覺得自己變得懶惰，還很可能多長幾磅肉，但如果你懂得該如何明智用餐，還是能帶著享受吃東西的。”

下一次旅行中該如何吃得健康又不失愉悅，下面是鮑爾給出的建議。

When you’re on vacation, the temptations to overdo the eating and drinking are everywhere, said the New York-based nutritionist Joy Bauer.

After all, the specialties of your destination, the buffet breakfast at your hotel and treats are always at the ready.

But Ms. Bauer said that a sensible diet doesn’t have to and shouldn’t fall by the wayside when on vacation.

“Overindulging will leave you feeling sluggish and likely with a few extra pounds, but if you know how to eat smartly, you can still eat enjoyably,” she said.

Below, Ms. Bauer’s tips on eating healthfully, yet pleasurably, on the next getaway.

帶著食物旅行 本身就經常出行的鮑爾出門一定會帶上一大堆健康的零食，她也建議其他出門旅行的人效仿。“當你手邊有自己喜歡的食物的時候，就不太可能去吃不健康的食物了，”她說。可選的東西包括像蘋果這樣的整顆水果、每份大小為四分之一杯的堅果、南瓜子和烤毛豆。（或者，考慮一下鮑爾的產品：名為“滋養”[Nourish]的燕麥卷小吃。）

如果你開車出行，鮑爾建議要帶上一個小的車載冰箱，裝滿不會亂成一團的食物，比如煮雞蛋、乳酪條、果仁奶油，或是火雞三明治。

TRAVEL WITH FOOD As a frequent traveler herself, Ms. Bauer never leaves home without a stash of healthy snacks and advised other travelers to do the same. “When you have food handy that you like eating, you’re far less likely to grab something unhealthy,” she said. Options include whole fruit such as apples, nuts already portioned in quarter-cup serving sizes, pumpkin seeds and roasted edamame. (Or, consider Ms. Bauer’s line of granola bites, called Nourish.)

If you’re traveling by car, Ms. Bauer suggested taking a small cooler along filled with mess-free foods like hard-boiled eggs, string cheese and nut butter, or turkey sandwiches.

速食也可以是健康的 機場和高速公路休息站到處都是快餐廳，鮑爾說只要你點對了食物，它們並非是不能碰的。選擇帶有生菜和番茄（不要蛋黃醬）的烤雞三明治和附餐沙拉。如果你喜歡漢堡，就點一個小肉餅，上面多放點兒生菜和番茄。無法抗拒薯條？那就點最小份，只吃一半。

鮑爾還說不少連鎖速食店都會提供上面帶有水果的燕麥優酪乳冰點甜品，可以作為令人滿足又好吃的零食。

FAST FOOD CAN BE HEALTHY Fast-food restaurants abound at airports and at highway rest stops, and Ms. Bauer said that they’re not off-limits so long as you order the right foods. Choose a grilled chicken sandwich with lettuce and tomato (hold the mayo) and a side salad. If you enjoy hamburgers, order a single patty, and top it with extra lettuce and tomatoes. Can’t resist French fries? Order the smallest size, and eat half.

Ms. Bauer also said that several fast-food chains offer fruit-topped oatmeal and yogurt parfaits that make for satisfying and tasty snacks.

在羅馬，要有策略地揮霍 鮑爾說，嘗嘗當地的菜肴是任何一次度假令人心情愉快的部分。“你可以，也應該讓自己每天吃一次‘作弊’食物，但要有選擇性，挑選當地獨特的風味，”她說。這意味著米蘭的米蘭小牛肉、緬因州的龍蝦卷、法國的巧克力羊角包和泰國的泰式炒河粉。不管選擇吃什麼，份量都要適中，要細細品味每一口。

WHEN IN ROME, SPLURGE STRATEGICALLY Trying the local cuisine, Ms. Bauer said, is a pleasurable part of any vacation. “You can and should let yourself enjoy one ‘cheat’ food each day, but be selective and pick something that is unique to that destination,” she said. That could mean veal Milanese in Milan, a lobster roll in Maine, a chocolate croissant in France and pad Thai in Thailand. Stick to a reasonable portion of whatever you choose, and savor every bite.

注意入口的飲品 飲料不能讓你有飽腹感，而且不少飲品都飽含糖分和卡路里。鮑爾說全天都最好別喝加了糖的冰茶和檸檬水——果味氣泡水是種頗具吸引力的替代之選。至於酒，包括瑪格利塔在內的許多雞尾酒很容易就會超過500卡路里。喝紅酒或淡啤作為代替，或者試試糖分較低的調酒，比如伏特加配蘇打水和一點果汁，或是金湯力酒。

翻譯：安妮

WATCH THOSE SIPS Drinks don’t fill you up, and many are packed with sugar and calories. Ms. Bauer said that it’s best to skip sweetened iced teas and lemonades throughout the day — seltzer flavored with fruit is an appealing alternative. When it comes to alcohol, many cocktails, including margaritas, can easily top 500 calories. Drink wine or a light beer instead. Or try a lower-sugar mixed drink such as vodka with club soda and a splash of fruit juice or a gin and tonic.