新的食物：购买，出售或持有？

Achieving your financial goals and reaching your wellness goals may not be as different as you might think. Knowing what to buy, sell and hold is crucial when it comes to both your finances and your food choices. "If you are a wise investor, you would keep the high-risk portion of your portfolio to a minimum; and it's the same story with your food choices," says Joseph Colella, M.D., a Pittsburgh-based bariatric surgeon and weight-loss specialist. "The consequences of those choices could not be more important."

Joseph Colella博士说，如果您希望在腰围的投资上获得稳定且可靠的回报，请选择装有瘦蛋白的食物。他说：“努力的结果将增加瘦体重，改善新陈代谢并抑制食欲。”他还建议使用蛋白质奶昔增加每日蛋白质摄入量，该蛋白质奶昔至少具有20克蛋白质和少于5克糖。并将其冷藏以获得更好的味道。

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When cooking in the new year, change up your meal plan by using canola, grapeseed and olive oil, says Carolyn Gundell, nutritionist at Reproductive Medicine Associates of Connecticut. "Canola oil helps to reduce cellular oxidative stress in our bodies and supports good reproductive hormone health," she says.

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Add some color, flavor and texture to your food this year with a variety of lentils, also known as edible beans. Lentils are packed with folate, protein and fiber, which helps our bodies metabolize sugar, says nutritionist Carolyn Gundell. And they're relatively inexpensive. "Beans in general are good for you, but avoid canned beans," she says. "Canned beans can have up to 50 percent less folate."

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When preparing soups and sauces, take a moderate approach with chicken stock this year. "As long as it is a low-sodium version, chicken stock is a great way to add flavor to foods without adding fat and calories," says nutritionist Carolyn Gundell. Use it in place of water sparingly when cooking and don't overdo it with high-sodium brands.

约瑟夫·科莱拉博士说，人们倾向于以“节制”一词作为借口涉足高级糖食品。但是，通过握住带有复杂碳水化合物的小吃（例如苹果和葡萄）的最小食品来积极主动。他说：“保持事物的视角，并意识到，当吃更高的糖食品时，您可能会注意到食欲会增加 - 不要屈服于何时发生。”

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要快速零食，并适度地增加了您的日常营养，请抓住一些坚果。“坚果充满了与心脏健康有关的各种营养素：纤维，植物化学物质，维生素，矿物质和健康脂肪，”加利福尼亚州营养师莎朗·帕尔默（Sharon Palmer）和“植物驱动饮食”的作者说。不过，避免吃整个袋子。她说：“坚果集中在卡路里，因此您每天只能只有一个。”

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烤饼干，蛋糕和其他零食中的一种常见成分是白面粉。营养师沙龙·帕尔默（Sharon Palmer）说，现在该出售这种低品质食品并寻求更健康的替代品的时候了。她说：“当您在饼干，饼干，甜甜圈和百吉饼的精制白面粉上零食时，您的血糖会更快地反应这种精制的碳水化合物来源。”“最好切换到全谷物。”

The high-risk commodities in your kitchen are the intensely sugar-laden foods and drinks, says Dr. Joseph Colella. Cakes, cookies and ice cream are the most common, but don't forget to boot orange juice and other fruit juices containing large amounts of natural (and often unnatural) sugar. "They increase your blood sugar and jack up your appetite for more and more sugar, leading you into a vicious cycle of an out-of-control appetite," he says.

今年扔掉人造黄油，煮一些更健康的东西。总部位于芝加哥学校的学校午餐计划的营养学家伊丽莎白·普雷斯（Elizabeth Prebish）说，人造黄油经过高度加工，含有乙二胺二乙酸（真是一口！），会导致动脉堵塞，甚至可能刺激您的皮肤。即使该产品声称具有零反式脂肪，Prebish表示，它可能至少包括.49克或更少，而且每一点都很重要。取而代之的是，选择轻黄油或有机无盐黄油。

What does your current grocery list look like? Are you revamping it for the new year? Do any of your New Year's resolutions revolve around food? How are you planning to make your diet healthier in the new year? Are you banning any of the foods on this list? Or adding any of the good ones? Share your thoughts and suggestions in the comments below!