Mayo-laden salads, hot dogs and greasy potato chips are all staples at summer cookouts, which can make healthfully navigating a barbecue a little tough. But it's not impossible! Check out these dietician-approved tips for filling up by the grill in a nutritious way.

　　梅奧拉登沙拉、熱狗和油炸薯?xiàng)l都是夏季野餐時(shí)的主要食物，有什么方法能吃出健康燒烤呢?也不是沒(méi)有可能哦。看看下面這些營(yíng)養(yǎng)學(xué)家們支持的小建議，讓你健康地吃燒烤。

　　1. Vegetables first.

　　先吃蔬菜

　　Eat the salad or veggies first, "especially if they're unadulterated," says Elisa Zied, a registered dietician in New York City. When you hit the crudity platter, fill up on raw veggies rather than those smothered in oil or dressing. Once you're done, you'll have less room in your belly for fattier fare.

　　紐約的注冊(cè)營(yíng)養(yǎng)師艾麗薩·澤德建議先吃色拉或者蔬菜，“最好是沒(méi)有摻雜任何其他東西?！碑?dāng)你一端起盤(pán)子，先給自己盛些生菜，而不是其他那些多油多脂的食物。一旦你先把生菜吃光了，你的肚子留給肥膩食物的空間就相對(duì)較少。

　　When you do move on to the main course, "pile your burgers high with veggie toppings like tomatoes, sautéed mushrooms, spinach, mixed greens, and red onions," says Alexis Joseph, a registered dietician in Columbus, Ohio and the founder ofHummusapien.com. "The more room taken up by veggies, the less meat you'll eat.

　　根據(jù)俄亥俄哥倫布市的注冊(cè)營(yíng)養(yǎng)師兼Hummusapien網(wǎng)創(chuàng)始人亞歷克西斯·約瑟夫的建議，開(kāi)始吃主食時(shí)，“在你的漢堡包上面放上些蔬菜，比如土豆、煎蘑菇、菠菜、混合時(shí)蔬和紅洋蔥，當(dāng)你胃里有更多蔬菜時(shí)，你相對(duì)會(huì)吃較少的肉”。

　　2. Swap cow for fish.

　　少吃肉多吃魚(yú)

　　Fish is a great protein for grilling, and it boasts brain-boosting omega-3 fatty acids and a lot less saturated fat than traditional barbecue meats. "Grill wild salmon fillets marinatedin a bit of soy sauce, sesame oil, pure maple syrup, fresh ginger, and garlic for an Asian flare. For a more budget-friendly option, snag a can of wild salmon and make salmon burgers," Joseph says.

　　魚(yú)肉很適合燒烤，且含豐富蛋白質(zhì)，并且還能烤出有利于大腦開(kāi)發(fā)的脂肪酸歐米伽3，與傳統(tǒng)烤肉相比，所含飽和脂肪較少。約瑟夫說(shuō)：“烤制野生三文魚(yú)肉，用一點(diǎn)醬油、麻油、純楓蜜、新鮮生姜和亞洲大蒜腌制。如果想要節(jié)省開(kāi)支，可以選擇野生三文魚(yú)罐頭或者制作三文魚(yú)漢堡包?！?

　　3. Use condiments wisely.

　　選擇合適的調(diào)味料

　　Condiments can make or break a hamburger. But depending on the type, they can also make or break your meal's healthy meter.

　　調(diào)味料用的好不好可以決定漢堡包的成敗。而調(diào)料的類(lèi)型同時(shí)也可以成就或者毀掉你的健康計(jì)劃。

　　Registered dietician Cheryl Forberg recommends mustard as the go-to spread. "A tablespoon of Dijon mustard has 18 calories with no added sugar or fat, whilemayonnaise has 57 calories and 5 grams of fat," she points out.

　　注冊(cè)營(yíng)養(yǎng)師謝爾麗·弗爾布格推薦時(shí)下最火的芥末醬。她說(shuō)：“一勺芥末醬除了含有18卡路里熱量外，沒(méi)有其他糖分或者脂肪，但一勺沙拉醬則含有57卡路里熱量和5克脂肪。”

　　Ketchup, asinnocuous as it seems, can be a major source of hidden sugar. If you've got to have the red stuff, Forberg suggest shopping for a brand with no added sugar.

　　看似健康的番茄醬是主要的糖分來(lái)源，如果你真的喜歡吃，弗爾布格建議購(gòu)買(mǎi)沒(méi)有添加糖分的品牌。

　　4. Limit the booze.

　　控制飲酒量

　　You might consider choosing to enjoy alcohol or dessert, since both tend to boast calories without much nutritional benefit, Zied says. When drinking, alternate booze with water. It'll be extra important to stay hydrated if you're outdoors, sipping under the hot sun.

　　你也許在猶豫是喝酒還是吃甜點(diǎn)，但實(shí)際兩者都是高熱量食物，而且沒(méi)有什么營(yíng)養(yǎng)。澤德如是說(shuō)。喝酒的時(shí)候，酒和水交替，可以保持水分，尤其當(dāng)你在戶(hù)外烈日當(dāng)頭的情況下格外重要，但是要小口喝。

　　5. Have your dessert and eat it, too

　　用水果當(dāng)甜點(diǎn)

　　Grilled fruit, people. It's sweet like candy. When the grill's coals have died down and the heat is low, place fruit on the rack and watch it caramelize. Forberg recommends using fruit that isn't overly ripe, as it is more likely to stick and burn.

　　烤水果，對(duì)于人們來(lái)說(shuō)就像吃糖一樣。當(dāng)炭火快要熄滅、不那么燙的時(shí)候，放些水果在烤架上，看著它慢慢融化變焦。弗爾布格推薦用那種沒(méi)有完全熟透的水果，更容易穿串和燒烤。

　　Bananas, peaches, pears, nectarines, pineapple -- they're all badass on the grill. The fruits' natural sugars will make the dessert so sweet, you won't need to add a thing. Check out registered dietician Julie Upton's recipe for peaches with cinnamon yogurt here.

　　香蕉、桃子、梨、油桃和菠蘿都是非常適合燒烤的水果種類(lèi)。水果天然的糖分吃起來(lái)就已經(jīng)很甜了，你用不著再加任何其他東西?？梢詤⒖家韵伦?cè)營(yíng)養(yǎng)師朱莉·厄普頓的食譜：蜜桃肉桂優(yōu)酪乳。

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