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By the time Gary Shor gets home from work at six, he has had breakfast and three lunches. Forty-five minutes later, he'll eat dinner. Yet he weighs about 30 pounds less than back when he was eating only three meals a day.
晚上六點(diǎn)鐘下班回家時(shí)，加里·肖爾(Gary Shor)已經(jīng)吃過(guò)了早餐和三頓午餐。45分鐘后，他還要吃晚餐。但他的體重已比一天只吃三餐時(shí)減輕了30磅左右（約13.6公斤）。
Mr. Shor belongs to a small but dedicated group who, heeding popular nutritional advice, has traded in the traditional breakfast-lunch-and-dinner lifestyle for a daylong stream of mini meals.
當(dāng)前有一些關(guān)注流行營(yíng)養(yǎng)建議的人放棄了早中晚三餐的傳統(tǒng)生活方式，改為全天少吃多餐，這些人為數(shù)不多，但熱衷此道，肖爾就是其中一員。
Every day Mr. Shor eats five or six pre-portioned combinations of lean protein, grain, vegetables and fruits, such as vegetable wraps, frittatas or grilled meat with salad. He tries to stay away from cookies and salty snacks, and relies on few store-prepared foods. He quells cravings with salads and may sweeten them with Splenda.
肖爾每天吃由精益蛋白質(zhì)、谷物、蔬菜和水果（比如蔬菜卷、意式煎蛋餅或烤肉配沙拉）組成的膳食，他將這些食物分成五到六餐食用。他盡量不吃餅干和含鹽零食，商店預(yù)制食品也吃得很少。他通過(guò)吃沙拉來(lái)抑制食欲，有時(shí)會(huì)放些善品糖(Splenda)讓沙拉吃起來(lái)甜一些。
'I'm not really eating. I'm just grazing all day,' says Mr. Shor, 53 years old and a vice president at a Warren, N.J., financial planning firm. 'I'm not having a candy bar. It's a real meal.'
53歲的肖爾在新澤西州沃倫(Warren)的一家財(cái)務(wù)規(guī)劃公司擔(dān)任副總裁。他說(shuō)：“我不吃正餐，我只是整天一小點(diǎn)一小點(diǎn)地吃。我不吃巧克力棒，那相當(dāng)于一頓真正的大餐。”
Some fans think eating a little bit throughout the day will promote weight loss. Others want to battle hunger during long work hours or avoid sodium and additives found in many packaged foods.
一些熱衷此道的人認(rèn)為少吃多餐有助于瘦身。還有一些人想通過(guò)少吃多餐減輕長(zhǎng)時(shí)間工作時(shí)的饑餓感，或者避免攝入許多預(yù)包裝食品中的鈉和添加劑。
Mr. Shor and his wife, Linda, began eating this way about five years ago, after watching a fitness infomercial on TV discussing the benefits of frequent small meals. Mr. Shor followed the fitness plan for a while but soon came up with his own version, where he doesn't count calories but limits sodium and sugar. He says he lost 30 pounds and has kept it off ever since.
肖爾和他的妻子琳達(dá)(Linda)是從大約五年前開(kāi)始以這種方式進(jìn)食的，當(dāng)時(shí)他們?cè)陔娨暽峡吹揭粋€(gè)有關(guān)瘦身的資訊型廣告討論少吃多餐的好處。肖爾跟著電視上的瘦身計(jì)劃做了一段時(shí)間，但他沒(méi)多久就有了自己的版本。他不計(jì)算卡路里，而只是限制鈉和糖的攝入。他說(shuō)，他的體重減輕了30磅（約13.6公斤），而且一直保持著這個(gè)體重。
Popular weight-loss advice often promotes eating mini meals as a way to regulate appetite, increase the sense of satiety and even help keep metabolism revved up. Dietitians emphasize the importance of controlling calories.
流行的瘦身建議通常主張將少吃多餐作為調(diào)節(jié)食欲，增加飽腹感乃至加快新陳代謝的方式。而營(yíng)養(yǎng)師則強(qiáng)調(diào)控制卡路里的重要性。
'When you're eating constantly, it's really easy to overdo it at each meal,' says Karen Ansel, a nutritionist based in Laurel Hollow, N.Y., and a spokeswoman for the Academy of Nutrition and Dietetics, in Chicago. She recommends three meals plus a snack for her weight-loss clients.
駐紐約州勞雷爾霍洛(Laurel Hollow)的營(yíng)養(yǎng)師、芝加哥美國(guó)營(yíng)養(yǎng)和飲食學(xué)會(huì)(Academy of Nutrition and Dietetics)發(fā)言人凱倫·安澤爾(Karen Ansel)說(shuō)：“如果你一直不停嘴，真的很容易每餐都吃多。”安澤爾向計(jì)劃瘦身的客戶建議一天吃三餐，外加一次零食。
Mini meals appear to be especially attractive to young adults and teens, including the group marketers call 'millennials.' Phil Lempert, a food industry expert (and spokesman for ConAgra Foods Inc.) who lives in Santa Monica, Calif., says eating six mini meals appeals to the sense of adventure many young people discover when they leave home and try cooking and tasting new foods. 'It's almost like having a buffet in your home,' he says.
少吃多餐似乎對(duì)年輕人和青少年（包括被營(yíng)銷人員稱為“千禧一代”的群體）特別有吸引力。住在加州圣莫尼卡(Santa Monica)的食品行業(yè)專家（同時(shí)也是ConAgra Foods Inc.的發(fā)言人）菲爾·倫珀特(Phil Lempert)說(shuō)，許多離開(kāi)父母生活的年輕人嘗試自己做飯和品嘗新食物時(shí)會(huì)有一種探險(xiǎn)的感覺(jué)，一天吃六小頓飯迎合了他們的這種心理。他說(shuō)：“這很像在自己家里吃自助餐。”
In the course of a recent day, Eli Penberthy, 30, who works in marketing for a Seattle organic grocery-store chain, feasted on yogurt parfait, a vegetable frittata, eggplant Parmesan, curry and rice, an apple with almond butter and salmon with quinoa and kale.
30歲的伊萊·彭伯西(Eli Penberthy)在西雅圖一家有機(jī)雜貨連鎖店做市場(chǎng)營(yíng)銷工作。最近，她一天的食譜包括酸奶凍糕、一個(gè)意式蔬菜煎蛋餅、帕爾瑪干酪烤茄子、咖喱配米飯、蘋果配杏仁醬，還有三文魚配藜麥和甘藍(lán)。
She prepares and freezes most of her meals ahead of time and brings them to work. Eating a variety of foods prepared in a hot dish keeps her feeling full through the day, she says. 'It's a procession of eating throughout the day.'
她會(huì)把大多數(shù)飯菜提前做好、冷藏起來(lái)，然后帶到上班的地方。她說(shuō)，吃各種食材做成的熱食讓她一整天都有飽腹感。她說(shuō)：“我一天里會(huì)有序地進(jìn)食。”
Eating this way is labor-intensive. Mr. Shor says he will spend a couple of hours on a Sunday preparing chili or meatloaf, dividing it up and freezing it; sometimes, he'll make enough for two weeks. It 'took a little legs' to get used to the routine, Mr. Shor says, but it makes him feel healthy.
這種吃法有些費(fèi)事。肖爾說(shuō)，星期天他會(huì)花幾個(gè)小時(shí)準(zhǔn)備辣肉醬或烘肉餅，把菜肴分成若干份然后冷藏起來(lái)；有時(shí)他會(huì)準(zhǔn)備夠吃兩周的飯菜。肖爾說(shuō)，習(xí)慣這一套程序“要費(fèi)一點(diǎn)周折”，但這讓他感覺(jué)很健康。
Researchers say there is conflicting scientific evidence as to whether eating frequent small meals has any specific weight-loss benefits. A 2011 study published in the journal Obesity followed 50 people who were asked to exercise at least 200 minutes a week and to eat from 1,200 to 1,500 calories a day. They were divided into two groups, one eating three meals a day and the other eating six.
研究人員稱，少吃多餐究竟是否有助于瘦身還缺乏統(tǒng)一的科學(xué)依據(jù)。《肥胖研究》(Obesity) 2011年刊登的一項(xiàng)研究追蹤了50名實(shí)驗(yàn)對(duì)象，研究者要求這些人一周至少鍛煉200分鐘，一天攝入1,200至1,500卡路里。實(shí)驗(yàn)對(duì)象被分為兩組，一組一天吃三頓，另一組一天吃六頓。
People in both groups lost similar amounts of weight. But the group eating six smaller meals reported feeling less hungry, says Hollie Raynor, associate professor at the University of Tennessee, Knoxville who conducted the research.
這兩組實(shí)驗(yàn)對(duì)象體重減少的數(shù)量相當(dāng)。但進(jìn)行此項(xiàng)研究的田納西大學(xué)諾克斯維爾分校(University of Tennessee, Knoxville)助理教授哈莉·雷納(Hollie Raynor)稱，一天吃六小頓的實(shí)驗(yàn)組報(bào)告稱他們的饑餓感較弱。
'We cannot say one or the other was better,' Dr. Raynor says, adding that in other research she has found normal-weight individuals tend to eat more often each day than overweight individuals.
雷納稱，“這兩種方式哪一種更好還很難說(shuō)。”她還表示，她在另一項(xiàng)研究中發(fā)現(xiàn)，體重正常者每天進(jìn)餐的次數(shù)往往比超重者多。
Heather Leidy, assistant professor of nutrition at the University of Missouri, in Columbia, published a 2010 review of eating-frequency studies in the Journal of Nutrition and says they show consumption of fewer large meals may be slightly more beneficial for weight loss and satiety.
密蘇里大學(xué)哥倫比亞分校(University of Missouri Columbia)的營(yíng)養(yǎng)學(xué)助理教授希瑟·萊迪(Heather Leidy) 2010年在《營(yíng)養(yǎng)學(xué)期刊》(Journal of Nutrition)上發(fā)表了一篇針對(duì)進(jìn)餐頻率相關(guān)研究的綜述文章。她說(shuō)，這些研究顯示，少吃一些大餐可能更有助于減輕體重和增加飽足感。
On the other hand, she notes, eating fewer than three by skipping meal times is a known cause of weight gain.
但她指出，從另一方面來(lái)看，該吃飯的時(shí)候不吃，一日少于三餐是已知的導(dǎo)致體重增加的原因。
Even so, individuals are likely to find their own experiences vary. 'Three is not the magical number,' Dr. Leidy says.
不過(guò)，情況可能還是因人而異。萊迪說(shuō)：“‘三’這個(gè)數(shù)字并沒(méi)有什么神奇的魔力。”
Brian Wansink, a Cornell University behavioral economist and author of books including 'Mindless Eating' and 'Slim by Design,' says while a healthy snack might be a bag of almonds, a healthy mini meal involves more than two food groups. Mini meals should be eaten sitting down with silverware, not standing up.
康奈爾大學(xué)(Cornell University)的行為經(jīng)濟(jì)學(xué)家、《瞎吃》(Mindless Eating)和《苗條源自設(shè)計(jì)》(Slim by Design)等書作者布萊恩·汪辛克(Brian Wansink)稱，健康的零食可以是一袋杏仁，而一頓健康的迷你餐要包含兩種以上的食物。迷你餐應(yīng)該坐下來(lái)用銀制餐具吃，而不是站著吃。
Dr. Wansink says mini meals appeal to busy professionals and singles who don't cook every day. These consumers find many more healthy prepackaged options in supermarkets than existed just 10 years ago, 'We have very fractured [work] days and very attractive alternatives,' he says.
汪辛克說(shuō)，迷你餐吸引忙碌的專業(yè)人士和單身人士，這些人不每天做飯。如今，這些消費(fèi)者能夠在超市里買到比10年前多得多的健康預(yù)包裝食品。他還說(shuō)：“現(xiàn)在我們的工作時(shí)間非常分散，而且我們也有可以替代正餐的很好的選擇。”
Portions are downright tiny. Ms. Penberthy divides her vegetable frittata into seven-bite portions. Mr. Shor makes a salad with a handful of broccoli florets, thinly sliced carrots, a 'small hint' of mayonnaise and five dried cranberries.
每一份迷你餐都只有一點(diǎn)點(diǎn)。彭伯西把她的意式蔬菜煎蛋餅分成若干份，每份是七口的量。肖爾用一把花椰菜、切成細(xì)條的胡蘿卜、“一丁點(diǎn)”蛋黃醬和五個(gè)蔓越橘干做沙拉。
Brendan Shea, 29, a university publicist in Chicago, says as a result of eating mini meals, he visits the grocery store twice a week rather than once. He says 'lunch' gets expensive. 'Instead of one lunch, I have to buy two lunches,' says Mr. Shea, who recently ate small portions of sushi and a kale salad from a nearby Whole Foods for his midday meals.
29歲的布蘭登·謝伊(Brendan Shea)是芝加哥一所大學(xué)的公關(guān)人員。他說(shuō)，以前他一周去一次雜貨店，采用少吃多餐的方式之后，他一周需要去兩次。他說(shuō)，“午餐”變貴了。謝伊說(shuō)，“買一份午餐不行，我必須要買兩份。”謝伊最近午飯吃的是從附近一家Whole Foods買的小份壽司和甘藍(lán)沙拉。
Steering away from a traditional diet can lead to raised eyebrows in the office. Mr. Shea says he tries to avoid bumping into co-workers in the morning, when he is carrying his bag of food and an 80-ounce water bottle. He says he doesn't want to seem high-maintenance when it comes to food.
不吃傳統(tǒng)飲食在辦公室里可能會(huì)引人側(cè)目。謝伊說(shuō)，早晨他提著一袋吃的和一瓶80盎司的水走進(jìn)辦公室時(shí)會(huì)盡量避免撞見(jiàn)同事。他說(shuō)，他不想給人留下吃東西挑剔的印象。
'I try to be a little clandestine about it,' Mr. Shea says. 'And I have my own office, so they don't necessarily see me eating.'
謝伊說(shuō)：“我想做得保密一點(diǎn)。我有自己的辦公室，所以他們不一定會(huì)看到我吃東西。”
Kara Kilmer, a co-worker of five years, says she has noticed Mr. Shea's diet because he visits restaurants for lunch less frequently and no longer purchases a cookie that he used to share with co-workers for dessert. It has also changed the mood of happy hour gatherings. 'He'll come and just drink water,' she says.
與謝伊共事五年的同事卡拉·基爾默(Kara Kilmer)說(shuō)，她注意到了謝伊飲食的變化，因?yàn)樗绮筒怀Ｈゲ宛^吃了，也不像以前那樣買餅干分給同事。謝伊的做法也改變了同事聚會(huì)暢飲時(shí)的氣氛。她說(shuō)：“他會(huì)來(lái)，但只喝水。”
