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我們常常苦惱到底要不要外食。我們深受那菜單上那隱藏了許多脂肪、熱量、及鹽分的菜名誘惑。行為經濟學及食物心理學博士Brian Wansink告訴你，想要有更健康的飲食，外食的選擇上是有些小技巧的。

Many of us struggle to keep ourselves in check when eating out. We become tempted by the sheer number of choices and get lost in the minefield of hidden fat, calories and salt in menu items. But there are some simple tricks to help us make healthier choices at restaurants, says behavioral economist and food psychologist Brian Wansink, Ph.D.

在為他的書“Slim by Design: Mindless Eating Solutions for Everyday Life"研究的期間，Wansink 發現到每個人的飲食習慣可能只有細微差異，但是對於身材的影響卻很大。為了展現書中的飲食小技巧，Wansink設計了一個小測驗來幫助我們都能在外用餐時作出比較健康的選擇。

While conducting research for his book, Slim by Design: Mindless Eating Solutions for Everyday Life, Wansink found that thin people practice several eating habits when eating out that may seem insignificant, but make all the difference to their waistlines.

To show us what tricks they have up their sleeves, Wansink designed a quiz to help us make healthier choices when dining out.

1. 你要如何從菜單中找到健康的那幾項呢？A. 從頭看到尾 B. 用Ｚ型掃描菜單 C. 問服務生。

正解：C.問服務生。

1. How should you read a menu to find the healthiest options?

A. From top to bottom
B. In a "Z" pattern
C. Ask the waitress

Answer: C, Ask the waitress.

Wansink說我們一般習慣用Ｚ字形掃描菜單，但這項很容易讓我們跳過那健康的菜色。“反而最好的辦法就是直接問服務生說有哪幾道菜是比較低熱量又受歡迎的。”

但是不要只問健康的菜色有哪些，不然你只會點得到生菜沙拉。Wansink說“如果你是問哪些菜比較低熱量，你可能會有驚喜的發現，例如烤豬排加上蘋果醬等。”

Wansink says we typically skim menus in a "Z" pattern, which is an easy way to miss something healthy. "Instead, the best thing to do is simply to ask the waiter or waitress, 'What are a few of your lighter options that people really like?'"

Don't just ask for the healthy options, Wansink warns, or all you'll get is a nod towards the salads. "If you ask for the lighter foods, you'll find the nice surprises -- the baked pork chop that has apple sauce, or something like that," he says.

2. 如果你在減肥中，你要坐在餐廳的哪個位置好呢？A. 靠近窗邊的高腳桌椅 B.中間區域的桌椅 C.靠近電視與吧台

正解：A. 靠近窗邊的高腳桌椅

2. If you're watching your weight, where should you sit in a restaurant?

A. At a tall table near the window
B. In a booth
C. Near the TV and bar

Answer: A, At a tall table near the window.

他說“我們研究發現通常會點比較健康食物的人通常坐在那些高腳桌區域或是靠近窗戶，因為這種座位會讓你需要做得比較端正，也因此比較注意自己正在吃些什麼。“

他這話也是有研究數據的。”如果你坐在餐廳很裡面的座位，你有80%的機率會點甜點吃，而不會點沙拉“

"One of the things we find is that people who order the healthiest in restaurants tend to be those who either sit at the high tables -- because you have to have a little more posture, a little more [awareness] of what you're doing -- or the people who sit at the windows," he says.

He has the statistics to back it up. "If you sit in that booth way in the back, you're going to be about 80 percent more likely to order a dessert, and about 80 percent less likely to order a salad," he says.

3. 你的麵包應該要用什麼沾醬搭配呢？ A.橄欖油 B. 奶油

正解：Ｂ.奶油

3. What should you have with your bread basket?

A. Olive oil
B. Butter

Answer: B, Butter.

很驚訝嗎？Wansink說雖然橄欖油比奶油健康，但是如果你搭配的是奶油，那麼會少吃下29%的卡路里。“因為實際上，我們並不會沾太多的奶油在麵包上，但是當我們沾橄欖油的時候，我們會讓麵包完全沾滿。”

最好的方法呢？請服務生根本不需要送飯前餐包給你。

Surprised? Though Wansink says olive oil is the healthier option, you end up consuming 29 percent fewer calories when you choose butter. "Because what happens is, we don't put much butter on compared to olive oil," he explains. "We put the bread in the olive oil and just watch it soak it up."

Better still, he says -– ask the waiter to skip the bread basket entirely.

4. 吃吃到飽的餐廳時該怎麼選擇呢？A.使用小盤子 B. 先看過所有的菜色 C.座位背對食物 D.以上皆是

正解：D. 以上皆是

4. What's the best approach to the buffet?

A. Choose a smaller plate
B. Survey the entire buffet first
C. Sit facing away from the food
D. All of the above

Answer: D, All of the above.

在寫Slim By Design這本書的時候，Wansink 研究了美國境內300家中國餐廳的buffet。“我們發現瘦的人跟胖的人行為非常的不同。首先瘦的人通常會先看過有哪些食物才開始夾菜。而且瘦的人比胖的人高出七倍的機率會使用較小的碟子，通常他們坐在離食物有16英呎遠，而且有三倍以上的機會會是背對食物的。“

While writing Slim By Design, Wansink says he completed a study on 300 people at Chinese food buffets across the country . "We found that skinny people do things very different than heavy people. One thing is, they're a lot more likely to survey the food before they pick up their plate," he says. "Skinny people are also seven times more likely to use a smaller plate if they have them. They sit, on average, about 16 feet father away from the buffet, and they're three times more likely to face away from the food."

所以說摟，下次你吃外吃飯的時候，記得要照Wansink的建議去做。

So next time you're dining out, follow Wansink's advice. 

ＪＬ碎念：

很實用的小技巧吧！希望看到的你喜歡這篇文 ：）

喜歡幫我按個讚吧！謝謝 <3

原文在這裡：http://www.huffingtonpost.com/2014/11/21/healthy-eating-in-restaurants_n_6195500.html?ncid=fcbklnkushpmg00000063