Are you making progress with your diet and nutrition, but concerned because you’re going on vacation soon?你是否取得进展，与您的饮食和营养，但担心，因为您去度假，尽快？ On vacation, you’ll likely find yourself eating out three times a day for a week or more, so you need to find ways to work healthy choices into your trip.度假，您可能会发现自己吃，每日3次，一个星期或更长时间，所以你需要设法工作健康的选择到您的旅程。 Elizabeth Schaub, RD, dietitian at Baylor Regional Medical Center at Plano, offers these 12 tips for maintaining your diet on vacation:黄钱其濂绍布，路，营养师在贝勒区域医疗中心的Plano ，提供了这12个秘诀维护您的饮食对休假：

1.  Order from the appetizer menu, where portions are the right size. 1 。秩序，从开胃菜单，其中部分是正确的大小。
2.  Limit the amount of bread and chips you eat before the meal. 2 。数量限制的面包和芯片你吃之前，吃饭。
3.  Look at the menu online before you go out and decide ahead of time what you want. 3 。看看菜单在线之前，你走出去，并决定未来的时间你想要的。 You’re more likely to make healthy choices if you make a decision before you’re hungry.您更有可能作出健康的选择如果您作出决定之前，您饿了。
4.  Choose baked, broiled or grilled options instead of fried or breaded. 4 。选择烤，烧烤或烤选项，而非油炸或面包。
5.  Estimate your portions to track how much you are eating - an ounce is about the size of four dice and 3 ounces of meat is similar to the size of a deck of cards. 5 。估计您的部分跟踪多少，你是吃-一盎司是大小约4骰子和3盎司的肉类是类似的大小一副纸牌。
6.  Ask for dressings, toppings and sauces on the side. 6 。要求敷料，配菜和酱料就一侧。
7.  On your salad, choose vinaigrette-based salad dressings over creamy. 7 。你的沙拉，选择调味酸辣酱为基础的沙拉酱超过奶油。
8.  Drink low- or no-calorie water, iced tea or black coffee rather than soft drinks. 8 。酒后低或无热量的水，冰茶或黑色的咖啡，而非饮料。 It’s easy to drink a lot of calories without realizing it.人们很容易喝大量的热量而不自知。
9.  Avoid the high-carbohydrate continental breakfast. 9 。避免高糖欧式早餐。 Pack nuts, fruits and yogurt for breakfast instead.包坚果，水果和酸奶的早餐。
10. 10 。 Be realistic - don’t plan to lose weight on vacation.现实-不打算减肥休假。 Maintaining your weight is a better goal.保持你的体重是一个较好的目标。
11. 11 。 Don’t give up.不放弃。 If you have an unhealthy breakfast, you can still make healthier choices at lunch and dinner.如果您有一种不健康的早餐，您仍然可以作出更健康的选择，在午餐和晚餐。
12. 12 。 If you want a treat, go for it.如果你想治疗，去为它。 Share it with one or more people if possible.分享与一个或更多的人如果可能的。 Often, how much you’re eating is a bigger problem than what you’re eating (Newswise).很多时候，有多少您的饮食是一个更大的问题比什么您吃（ newswise ） 。

Editorial note: Regarding tip number 8, seriously consider freshly brewed tea (white, green, oolong, or black) without milk as a great vacation beverage.编者按：关于提示的数目8 ，认真考虑新鲜酿制茶（白，绿，乌龙茶，或黑色） ，不加牛奶作为一个伟大的休假饮料。 The L-theanine in tea has anti-stress effects, the tea polyphenols are very good dietary antioxidants, and the deoxysappanone in green tea turns on mitochondrial function to provide an anti-diabetic effect, according to recent research out of Harvard Medical School. L型茶叶中的茶氨酸具有抗应激作用，茶多酚是非常良好的饮食抗氧化剂，以及deoxysappanone在绿茶轮流对线粒体功能，提供一个抗糖尿病的效果，根据最近的研究指出哈佛医学院的。 To get full health benefits from tea, however, don’t use milk in it - some casein-related proteins in the milk bind the polyphenols - but instead acidify it with a little lemon (or even take your vitamin C with the tea) to enhance absorption of the tea polyphenols.获得全面的健康的好处，从茶叶，不过，不要使用牛奶在它-一些酪蛋白相关蛋白的牛奶约束，多酚类物质-而是酸化，它与少许柠檬（或什至采取您的维生素C与茶）加强吸收的茶多酚。 Have a great vacation!有很大的休假！ - Dr. Z. -博士Z的