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Unit 76：Eat smart when you eat out
第76單元：外出用餐有高招
If you like going to restaurants,don't let your weight-loss efforts stop you.
如果你喜歡上餐館吃飯，千萬別因正努力減肥而卻步。
Treat yourself to a meal out,using it as an opportunity to enjoy low-calorie,low-fat foods deliciously prepared by someone else.
善待自己，外出吃頓好餐，利用這種機會好好享受他人為你準(zhǔn)備的低卡、低脂的美味佳肴。
Here are a few hints to help:
以下是一些對你有幫助的注意事項:
Skip the bread and butter.Save your appetite.
別吃涂奶油的面包。把你的食欲留給主菜。
As an appetizer，order soup or salad or an item not heavily sauced.
點湯、沙拉或調(diào)味醬少的食物當(dāng)開胃菜。
If you know the entrees will be large, skip the appetizer.
若你知道主菜分量很多的話，就不要吃開胃菜了。
Request your salad dressing on the side so that you can carefully pour just a small amount.
請服務(wù)生將沙拉醬另外放在沙拉旁。這樣你就可以謹(jǐn)慎地淋上少許來食用。
Stay away from entrees with heavy sauces.
不要吃添有大量醬料的主菜。
Order a meal that comes with lots of vegetables.Or request a side order of vegetables.
點有大量蔬菜的一餐，或是加點一道蔬菜。
Give your dinner companion a taste of your meal，and take a taste of his or hers.
讓一同用餐的朋友嘗嘗你點的餐，而你也可以嘗嘗他的。
You'll feel like you had two meals instead of just one.
這樣一餐下來會讓你覺得好像吃了兩餐一樣。
Have no more than two alcoholic drinks.
含酒精的飲料別喝超過兩杯。
Share a dessert.
要和他人屹一份甜點。
Put a ban on buffets.They invite overeating.
不要到自助式的餐廳去用餐。這種餐廳會引誘你吃得過多。
If you succumb，you’11 feel terrible.And if you do manage to restrain yourself ,you'll feel deprived.
大開吃戒你一定會覺得很難過。而如果真能克制不吃，你又會覺得好像虧了似的。
Go ahead and graze.You’re at the home of family or friends and find a buffet dinner staring you in the face.
放心的用餐吧。把自己當(dāng)成現(xiàn)在是在親人或朋友家中，而眼前正是滿桌的自助式餐點。
Take a deep calming breath and saunter slowly around the table, checking out what's there before you take anything.
先冷靜地深吸一口氣，然后慢慢地繞餐桌一圈，在取菜之前，先檢視一下到底有哪些食物。
Then make one trip for cold foods and one for hot-but only take those foods that really appeal to you.
然后分兩次拿菜。一次拿冷食，一次拿熱食一一但是只拿那些真正吸引你的食物。
