夏天到了，天气越来越炎热了，大家的食欲和胃口都下降了。而且夏天由于菜很容易变质，大家也会经常吃些凉的食物，所以不免会造成腹泻等现象。那么，夏天该如何吃得健康呢?今天，澳际小编就教大家几招夏日饮食攻略。

　　1. Add a couple of healthy, one-pan dinners to your arsenal for days when you don't want to make dinner a big production but ltovers just won't do.

　　当你不想花大力气做晚饭又不想吃剩饭的时候，给自己添加一些健康的、一个平底锅就能搞定的晚餐选择吧。

　　2. Kick your cooking up a notch without adding any extra sugar or fat by sprinkling in your own DIY spice blend.

　　使用你自制的混合香料而不是添加额外的糖分和脂肪来升级你的烹饪技巧。

　　Spices add flavor, and more flavorful food = more DELICIOUS food. Sure, you can use store bought spice blends or individual spices, but making your own allows you to customize.

　　各种调味料能给食物增加味道，调味更好的食物=更加美味的食物。你当然可以使用商店买的混合调料或是单独某种香料，但是自制的调料可以根据你自己的口味调节。

　　3. Learn to make the perfect omelette.

　　学会制作完美的煎蛋卷。

　　Sure, there's a pretty hty amount of butter involved, but a classic french omelette is a hearty, delicious way to start a weekend morning, and it won't lead to a sugar crash that leads you reaching for a snack an hour later.

　　当然了，煎蛋卷的黄油含量相对较高，但是一个传统的法国煎蛋卷会让你以一个丰盛、美味的方式来开启你的周末早晨。而且煎蛋卷不会导致你的血糖不稳定，也就不会让你在一小时后去跑去吃点心。

　　4. If you're doing some kind of healthy food challenge this summer, planning your meals ahead of time will make things easier.

　　如果今年夏天你想来个健康食品大挑战，那么提前规划你的膳食会让事情变得更容易。

　　Whether you've committed to a specific plan or just a healthier diet, you're probably trying to eat more real food in sensible portions, and less junk. If you haven't heard of Whole30, it's a 30-day plan that emphasizes whole, healthy foods, and it's one of the most popular diet ''resets'' around.

　　无论你决定尝试一个具体的计划又或是一种更健康的饮食方式，你大概都是在尝试吃更多真正的食物而非垃圾食品，并且食量合理。也许你没听说过Whole30这个概念，Whole30是一个强调整体、健康饮食的30天计划，也是我们周围最流行的“重置”饮食计划之一。

　　5. When in doubt, make sure your plate is filled with fruits and vegetables in a variety of colors.

　　有所怀疑时，保证你的盘子里装满着各色各样的水果和蔬菜。

　　Roasted Tomatoes with Goat Cheese Polenta and Roasted Butternut Squash, Kale, and Cranberry Couscous are two healthy and beautiful options.

　　两个健康又有卖相的选择是：烤西红柿配羊奶酪玉米粥，烤南瓜、甘蓝、蔓越莓配粗麦粉。

　　6. Want to try out vegetable "pasta" but not ready to invest in a spiralizer? Try Hungryroot, a line of pre-made veggie noodles.

　　想尝试蔬菜意大利面但是不想买面条螺旋器?试试Hungryroot吧，这是一种现成的线条型蔬菜面。

　　The company offers a huge variety of vegetable noodles including beets, sweet potatoes, and rutabaga, plus chickpea-based pancake and cookie dough batters and other healthy treats.

　　这家公司提供大量种类不同的蔬菜面，其中包括甜菜、甜薯、甘蓝。此外还提供鹰嘴豆烤薄饼、酥饼面团以及其他健康食物。

　　以上就是夏日吃饭的一些攻略，夏天一定要吃得健康，吃得放心!

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