这里有一些作文地带提供的健康的饮食及生活方式的建议：

Don't skip breakfast, says Heidi Reichenberger, another ADA spokeswoman based in Boston. "Skipping breakfast gives you the munchies later on and slows your metabolism down." She advises starting the day with yogurt and fruit or whole-grain cereal with low-fat milk.

不要忽略早餐。波士顿的另一位食物养生协会女发言人海蒂.莱辛伯格说。“忽略早餐会让你以后难以戒掉零食，并让你的新陈代谢减缓。”她建议早餐食用酸奶、水果或者全粒的谷类食物加上低脂牛奶。

Don't skip any meals or snacks, says Sass. "Try not to let more than five hours go by without eating. Waiting too long can zap energy, and can lead to overeating later. Eat a (healthy) snack between lunch and dinner, maybe right before leaving work, so you will be less likely to grab snack foods once you get home."

不要漏掉任何一顿饭或者快餐。塞斯说。“不吃东西的时间尽量不要超过5小时。等待太久会影响精力，导致之后的过量饮食。在午餐和晚餐之间，或许是刚要下班的时候，吃一点健康的快餐。这样你就不大可能一回到家就狼吞虎咽的吃那些快餐食物了。”

Include a total of 30 minutes of activity every day. "It doesn't have to be all at once," Reichenberger tells WebMD. If it takes 10 minutes to walk from the bus stop, get off at the next furthest stop so you get a few more minutes walking. And walk it briskly -- you can lose some weight, improve your cardiovascular system, and sleep better.

每天要做总共30分钟的运动。“这并不需要一次就全部完成。”莱辛伯格告诉韦伯。如果你从汽车站走到家需要10分钟，那么你可以在下一个站点下车，这样你就有更多一点时间用来走路。走路时要快一点，这样你就能在一定程度上减肥，还能提高你的心血管系统机能，并改善睡眠。

Drink fewer sodas and other sweetened drinks, like iced tea. A big bottle of a juice-based drink can contain 300 calories -- and those calories add up. Drink water instead. Or mix juice and water, so you're not drinking something so heavily loaded with sugar.

少喝苏打汽水和其他甜饮料，比如冰茶。一大杯果汁饮料含有300卡路里的热量，这绝非虚言。喝饮用水，或者把果汁和水掺在一起喝，这样你就不会饮用含有大量糖分的东西。

Aim to eat five servings of fruits and vegetables every day. Buy pre-cut fruits and vegetables, so you can grab them when you're hungry.

每天要吃5个份量的蔬果。购买提前切好的水果和蔬菜，当你感到饥饿时马上就可以食用。

Keep frozen veggies in the fridge. They are easy, quick, and rich in nutrients. Take them to work for a quick lunch you can heat in the microwave. Season with black pepper, herbs, lemon juice, or a red wine-and-balsamic vinegar dressing. From Joozone.com.

Bring snacks to work -- such as pretzels, fruit, and yogurt -- so you won't find yourself at the vending machine every afternoon.

把冷冻的蔬菜保存在冰箱里。冷冻数次啊非常便捷而且营养丰富。如果你需要把它们作为快捷的午餐，那么只需把它们放入微波炉加热一下，然后用黑胡椒、香草、柠檬汁或者红酒香醋调味。

带些小吃去上班，比如椒盐卷饼、水果和酸奶，这样你就不会每天下午出现在自动售货机前面了。

When fixing a salad, sprinkle rolled oats or crunchy whole-grain cereal for added fiber, so you'll feel full.

Fix pasta dishes with veggies and lean protein (like canned tiny shrimp, tuna canned in water, precooked chicken breast, or soy crumbles). Adding protein and veggies to pasta allows you to cut back on the amount of pasta (which is high in carbohydrates) while still feeling full.

在做沙拉的时候，撒些燕麦片或者酥脆的全粒谷物来增加纤维素，这样你吃了就会觉得很饱。
在你做的面食中加入蔬菜和低脂蛋白质（比如罐装小虾或者烹好的鸡胸肉）。这样做可以减少面食（面食中含有很高的碳水化合物-糖分）的总量，但依然可以感觉吃的很饱。

Also, hand-select a variety of fruits instead of buying one large bag of the same fruit. "After the third or fourth day of apples, you'll likely be sick of them," says Sass. "Mixing up a few different types of apples, one pear, one banana will keep you from getting bored."

 另外，选择多种多样的水果而不要买一大袋子同一种水果。塞斯说：“在你吃了3、4天苹果之后，你可能会讨厌它。把苹果、梨、香蕉等不同种类的水果混合着吃，可以让你避免产生厌烦。”