在这里呢，也要心疼一下海外党的宝宝们。不但远隔千里不能和家人团聚，还要披星戴月地为考试周做准备。不过呢，全球各地的华侨组织也有举办年味浓浓的庆典，希望大家能在朋友的陪伴下开开心心过大年！
无论你身在何方，在喜庆的佳节期间，一定免不了用美食来犒劳自己一年的辛苦了。能够饱餐几顿美味的年夜饭，春节才算是圆满又尽兴。
不少想要控制体重的朋友，会把春节视为“开戒期”，减肥什么的过完年再说吧。其实，吃出健康的年夜饭并不是不可能完成的挑战，不少的美味佳肴本身就营养丰富。营养君就带大家来看看怎样在过年期间挑选食物，无论你是做菜还是点菜，都可以吃出健康的版本！
#在菜单上没有自主权的朋友，还是可以在吃菜的时候努力努力哒#
说起年夜饭，我们通常会想到一大桌琳琅满目的硬菜，吉利喜庆又解馋。一大桌的大鱼大肉虽然吃起来尽兴，但连续几餐下来食欲就直线下滑了。一餐又一餐的高油高盐，伴而随之的是延续到第二天的饱腹感和节日后的罪恶感。春节的气氛和奢华感也可以用食材的丰富性来体现。
如果我们餐桌上的荤素五五开分，营养均衡的同时，素菜也可解解肉类的油腻。色香味俱全的荤菜固然使人垂涎三尺，但素菜也并不是无聊乏味。
素菜的用材可从叶菜类蔬菜，彩色蔬菜，瓜类，根茎类，芽苗类延伸到菌类等等。
烹饪的方式也有凉拌，炒菜，蒸菜，汤菜和腌菜。和肉类搭配起来也是游刃有余，特别在饺子包子和馄饨的馅料里也是必不可缺。
火锅，本就是可以吃到丰富食材的机会，同样的道理也适用。
If we evenly distribute meat and vegetable by half and half on the table, nutrients would be balanced. The grease of meat can also be diluted by vegetables. Even though savoury meaty dishes make you slobber all over the place, vegetarian dishes are also very interesting.The types of vegetables can be extended from leafy vegetables, colourful vegetables, gourds, roots, sprouts to fungi.Cooking methods include stir-fried, steamed, soup, pickles, and salad. Vegetables can also be cooked with meat easily, especially in the stuffing of dumplings, buns and wonton.The same principle applies to hot pot, which gives you an opportunity to eat plenty of foods.
中国人是出了名的会做菜，各种肉都可被做成美味。到了年夜饭的桌子上，畜肉类比如猪牛羊，家禽类比如鸡鸭鹅，海鲜类比如鱼虾贝类，都少不了。每一种肉类的营养成分不同，种类多样化也是春节才可享受的一种待遇。为了减少油腻，我们可以在烹饪方式上多花点心思，除了我们爱吃的红烧油炸，凉拌、清蒸、炖煮、焖肉和煲汤也都各有千秋。
Chinese people are well known for cooking. Various kinds of meat can be made into delicious dishes. At New Year's dinner, red meat such as pork, beef and lamb, poultry such as chickens, ducks and geese, seafood such as fish, shrimp and shellfish, are indispensable. Each type of meat has different nutrients. The diversity of meats is also considered as a special treat for Spring Festival. In order to reduce greasy content, we can use healthier cooking methods. In addition to our favourite methods like braised and deep-fried, you could also use cold-dressed, steamed, stewed and soup.
虽然不少美味担当的菜都是高油高脂肪，但能在春节时期一饱口福也未尝不可，最重要的是量的控制。如果一餐中有了几道高热量的菜，那么其余的用一些清淡少油的来搭配。其实高脂肪的烹饪方式并不只有油炸，以下这些的脂肪含量都不差上下：干烧、干煸、煎烹、金沙和肉酥。这几日，手边也多了不少甜品零食，膨化食品和各种酥也是脂肪量高得吓人。特别在经过饭店和食品工厂的加工后，营养君在过去文章中讲过的不健康脂肪也会增长不少。
Although many delicious dishes are high in fat, it is totally normal to have some during Chinese New Year. The most important thing is to control the quantity. If you have a few high-energy dishes in a meal, then the rest of the meal should be lighter. In fact, high fat is not only limited to deep-fried foods, the following cooking methods also have similar fat content: dry fried, fried, crispy-fried and meat crisps. During this period, the consumption of dessert and snacks have also increased. Puffed food and crispy snacks are high in fat. Moreover, after being processed in restaurants and food industries, unhealthy fats that NutriPro has mentioned in the previous article increases tremendously.
聚餐时，边吃边喝才能身心舒畅。营养君就来讲讲喝的选择。
汤品：汤类食谱和它的功能一样全面。大体来说，清汤和羹类是最能保全营养的选择。相比之下，浓汤的淀粉量就高了不少。为了味道的鲜美，一些浓汤的油量也更高，因为黄油的口感无法被别的油来替代。如果准备在餐后喝汤，吃饭时应留些肚子，以防营养过剩。
Soup: Different soup recipes has its various functions. In general, broth and thickened soup are the best choices to preserve nutritional values. In contrast, the amount of starch in stew is much higher. For the sake of the taste, some stews are higher in oil because the taste of butter is irreplaceable by other oils. If you tend to drink soup after a meal, you should leave a bit of space in your stomach to prevent overnutrition.
饮料：清淡的茶类是最好的选择，既可以解腻，热量低还不影响口感。可是呢，对于年幼的孩子来说，只有汽水果汁才有吸引力。但这些饮品含糖量太高，而且孩子们通常为了解馋，刚开始吃饭就喝饱了肚子，营养丰富的菜肴反而吃不下了。家长可把饮料换成牛奶，酸奶或豆浆，营养成分又高还可以解辣。
Drinks: Light tea is the best choice as it can not only solve the grease, but is also low in calorie and does not affect the taste of food. However, young children are often attracted by soft drinks and juices that are very high in sugar. Sometimes, children are full from drinking before the meal and lose their appetite for the actual meal. In this case, parents could replace the beverages by nutritious drinks like milk, yogurt or soy milk, which could also resolve spicy flavor.
聚餐时饮酒是习俗也是应酬礼节，但过量饮酒对身体的危害想必大家都知道的，酒后宿醉也是极难受的。以下几个方法可以帮助大家有备而喝：
1. 喝酒前吃点主食垫垫肚子，减少酒精的刺激性。
Eat some food before drinking to reduce the irritation caused by alcohol.
2. 切忌一口闷：慢速喝酒，给肝脏充分的时间去分解酒精。
Drink slowly to give our liver more time to break down alcohol.
3. 不要混酒喝：各类酒的成分不同，混合在一起更伤身体。
Do not mix alcohols: different kinds of alcohol have different components, mixing them could maximize the harm to the body.
望大家不要劝酒也不要遇到劝酒的人 #讲真，这和给面子有什么关系#
文案//绵绵冰&Emily Fu 排版//Lisa
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