How to Eat Without Gaining Weight（如何吃不胖）
In todays world, many people are struggling with weight management. The desire to enjoy delicious food while staying in shape is a common one.（在当今世界，许多人都在为体重管理而努力。在保持身材的同时享受美食是人们的普遍愿望。）
Here are some useful tips on how to eat without gaining weight.（以下是一些关于如何吃不胖的实用技巧。）
Understand Energy Density（了解能量密度）
Energy density refers to how much energy a certain food contains per gram. Low - energy - density foods are a great choice. （能量密度是指每克食物所含的能量。低能量密度食物是很好的选择。）
For example, vegetables like broccoli, spinach, and carrots are rich in vitamins, minerals, and fiber, but contain relatively few calories per gram.（例如，西兰花、菠菜和胡萝卜等蔬菜富含维生素、矿物质和纤维，但每克所含热量相对较少。）
Fruits such as apples, berries, and oranges are also low in energy density. Lean proteins like skinless chicken breast, non - fat fish, and egg whites are excellent options too. They can keep you feeling full with fewer calories. （苹果、浆果和橙子等水果的能量密度也较低。去皮鸡胸肉、脱脂鱼和蛋清等瘦肉蛋白也是绝佳选择。它们可以用较少的卡路里让你保持饱腹感。）
On the contrary, high - energy - density foods like nuts (almonds, cashews), seeds, fattier cuts of meat, whole milk, and products made from whole milk (such as full - fat cheese) should be consumed in moderation.（相反，杏仁、腰果等坚果、种子、肥肉、全脂牛奶以及全脂牛奶制成的产品（如全脂奶酪）等高能量密度食物应适量食用。）
Prioritize High - Fiber Foods（优先选择高纤维食物）
Fiber is very important for a healthy diet. High - fiber foods can make you feel full and satisfied. （纤维对健康饮食非常重要。高纤维食物能让你感到饱腹和满足。）
Weve already mentioned fruits and vegetables as sources of fiber. Legumes, such as beans, lentils, and chickpeas, are also high in fiber.（我们已经提到水果和蔬菜是纤维的来源。豆类，如豆子、小扁豆和鹰嘴豆，纤维含量也很高。）
They can be added to soups, salads, or made into dips. Whole - grain products like whole - wheat bread, brown rice, and oats are rich in fiber too. （它们可以添加到汤、沙拉中，或者制成蘸酱。全麦面包、糙米和燕麦等全谷物产品也富含纤维。）Choosing these high - fiber foods instead of refined grains can help you control your calorie intake while keeping you full.（选择这些高纤维食物而不是精制谷物，可以帮助你控制卡路里摄入，同时让你保持饱腹。）
Consume Enough Protein（摄入足够的蛋白质）
Protein is the most filling among the three macronutrients (protein, fat, and carbohydrates). （蛋白质是三种宏量营养素（蛋白质、脂肪和碳水化合物）中最能让人有饱腹感的。）
It can help you build and repair tissues, and also keep you feeling full for a longer time. （它可以帮助你构建和修复组织，还能让你长时间保持饱腹感。）
Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, and nuts. （蛋白质的良好来源包括瘦肉、家禽、鱼、蛋、乳制品、豆类和坚果。）
For example, having a protein - rich breakfast like an egg and a glass of low - fat milk can keep you energetic and prevent overeating later in the day.（例如，吃一顿富含蛋白质的早餐，如一个鸡蛋和一杯低脂牛奶，可以让你精力充沛，并防止当天晚些时候暴饮暴食。）
Control Portion Sizes（控制食物份量量）
Even if youre eating healthy foods, overeating can still lead to weight gain. Be aware of your portion sizes. Use smaller plates and bowls, which can help you visually control the amount of food you eat. （即使你吃的是健康食物，暴饮暴食仍然会导致体重增加。注意你的食物份量。使用较小的盘子和碗，这可以帮助你从视觉上控制食物的摄入量。）
For example, when having pasta, a reasonable portion is about half a cup of cooked pasta. When eating nuts, a small handful is enough instead of a large bowl.（例如，吃意大利面时，合理的分量大约是半杯煮熟的意大利面。吃坚果时，一小把就足够了，而不是一大碗。）
Remember Energy Balance（牢记能量平衡）
Energy balance is the key. Your body needs a certain amount of energy (calories) to function properly based on your age, gender, weight, height, and activity level.（能量平衡是关键。根据你的年龄、性别、体重、身高和活动水平，你的身体需要一定量的能量（卡路里）才能正常运转。）
If you consume more calories than your body burns, you will gain weight. On the other hand, if you burn more calories than you consume, you will lose weight. （如果你摄入的卡路里比身体消耗的多，你就会发胖。另一方面，如果你燃烧的卡路里比摄入的多，你就会减肥。）
So, while following the above tips, also consider your overall energy intake and expenditure. （所以，在遵循上述建议的同时，也要考虑你的总能量摄入和消耗。）
You can use fitness trackers or apps to monitor your calorie intake and daily activities to ensure youre maintaining a healthy energy balance.（你可以使用健身追踪器或应用程序来监测你的卡路里摄入量和日常活动，以确保你保持健康的能量平衡。）
英语词汇：
1. energy density：能量密度
2. macronutrient：宏量营养素
3. carbohydrate：碳水化合物
4. moderation：适度，适量
5. fiber：纤维
6. legume：豆类
7. portion：部分，一份
8. expenditure：消耗，支出
