這是設(shè)定飲食界限的季節(jié)

這是設(shè)定飲食界限的季節(jié)

Are you familiar with the term food pushers? It might sound a bit silly, but it's the people in your life who like to force food upon you, even if you're not hungry or don't particularly like the dish. They can be as innocuous as your grandmother pushing second helpings at Thanksgiving dinner or a coworker urging you to try their mystery meat dip at a holiday potluck.

你熟悉“食物推手”這個(gè)術(shù)語(yǔ)嗎?這聽(tīng)起來(lái)可能有點(diǎn)傻，指的是生活中喜歡強(qiáng)迫你吃東西的人，即使你不餓或不是特別喜歡這道菜。它們可能是無(wú)害的，就像你的祖母在感恩節(jié)晚餐上給你第二份，或者是你的同事在假日聚餐上敦促你嘗嘗他們的神秘肉醬。

Just say no: don't let family and friends push you into eating food you don't want. (Photo: Quinn Dombrowski [CC by SA 2.0]/Flickr)

No matter the eating occasion, you're bound to have an encounter where someone won't accept your no to their gnocchi. It can be helpful to have a few responses prepared that will politely let down your food-pusher without causing a seasonal squabble.

無(wú)論在什么場(chǎng)合，你總會(huì)遇到一些人，他們不會(huì)接受你對(duì)他們湯圓的拒絕。事先準(zhǔn)備好一些回答是有幫助的，可以禮貌地讓你的食物推銷(xiāo)者失望，而不會(huì)引起季節(jié)性的爭(zhēng)吵。

One expert on the politics of food is Evelyn Tribole, a registered dietician who runs a nutrition counseling practice in Newport Beach, California. She has published multiple books on eating mindfully, including "Intuitive Eating," as well as an Intuitive Eater's Holiday Bill of Rights. If that sounds a bit dramatic, perhaps you've never had your aunt demand you try her new recipe for pink pineapple fluff.

食品政治方面的專(zhuān)家伊芙琳·特里博爾是一名注冊(cè)營(yíng)養(yǎng)師，在加州新港灘經(jīng)營(yíng)一家營(yíng)養(yǎng)咨詢公司。她已經(jīng)出版了多本關(guān)于用心飲食的書(shū)籍，包括《直覺(jué)飲食》，以及《直覺(jué)飲食者假期權(quán)利法案》。如果這聽(tīng)起來(lái)有點(diǎn)夸張，也許你從來(lái)沒(méi)有遇到過(guò)你的阿姨要求你嘗試她的粉紅菠蘿絨毛的新食譜。

No judgment here — you deserve the right to have second helpings. (Photo: Library of Congress [public domain]/Flickr)

The holiday season is as much about food as it is about family, but for many, food is a loaded topic, and time-honored traditions often clash with people's own preferences and boundaries. Some of us might be trying to eat healthier and drink less this season, while others might want to skip the main course and go straight to dessert.

節(jié)日期間食物和家庭一樣重要，但對(duì)許多人來(lái)說(shuō)，食物是一個(gè)內(nèi)涵豐富的話題，歷史悠久的傳統(tǒng)往往與人們自己的偏好和界限相沖突。我們中的一些人可能會(huì)在這個(gè)季節(jié)吃得更健康，喝得更少，而另一些人可能會(huì)跳過(guò)主菜，直接吃甜點(diǎn)。

Even though you may have spent hours prepping dishes and picking out the right wine, remember that these gatherings should be more about social connections and good conversations, not the food on the table — although a delicious meal always improves the table conversation.

即使你可能已經(jīng)花了幾個(gè)小時(shí)準(zhǔn)備菜肴，挑選合適的葡萄酒，記住這些聚會(huì)應(yīng)該更多地是關(guān)于社會(huì)聯(lián)系和良好的交談，而不是餐桌上的食物——盡管一頓美味的飯總是會(huì)改善餐桌上的交談。

If, like me, you suffer from a people-pleaser personality, practice saying "no" in a variety of polite ways. If a simple "No, thank you" doesn't cut it, try "I'm too full right now, but maybe later!" My go-to when grandma is pushing a second serving of her squash casserole? "I can't eat any more at the moment, but I'd love to take some home." Guests taking home leftovers should make any cook feel proud, not to mention it's an important step to reducing food waste, which is sadly rampant this time of year. (Of course, though it probably goes without saying, don't take home food unless you actually plan to eat it.)

如果你和我一樣，有取悅他人的性格，那就試著用各種禮貌的方式說(shuō)“不”。如果一句簡(jiǎn)單的“不，謝謝”不能解決問(wèn)題，那就試著說(shuō)“我現(xiàn)在吃得太飽了，以后再吃吧!”我奶奶要再來(lái)一份南瓜砂鍋菜的時(shí)候?“我現(xiàn)在吃不下了，但我想帶一些回家。”客人帶回家的剩菜應(yīng)該會(huì)讓任何廚師感到自豪，更不用說(shuō)這是減少食物浪費(fèi)的重要一步，而每年的這個(gè)時(shí)候食物浪費(fèi)很?chē)?yán)重。(當(dāng)然，盡管這可能是不言而喻的，除非你真的打算吃，否則不要把食物帶回家。)

Carrie Dennett, a registered dietitian nutritionist, writes in The Seattle Times, "To deflect food pushers without stepping on toes, I also like the strategy of starting with a compliment and finishing with a deflection." If you're at a sit-down meal, try "The food was so fabulous … I literally could not eat another bite" — useful at a sit-down meal. If someone is pushy and won't take no for an answer? Politely follow up with: "No, really … I just wouldn’t be able to fully appreciate it right now."

注冊(cè)營(yíng)養(yǎng)師卡莉·登內(nèi)特在《西雅圖時(shí)報(bào)》上寫(xiě)道:“為了不踩到別人的腳尖就能避開(kāi)那些愛(ài)吃東西的人，我也喜歡這種以贊美開(kāi)頭，以贊美結(jié)尾的策略。”如果你正在吃一頓正式的晚餐，試著說(shuō)“這食物太好吃了……我一口都吃不下了”——這在正式的晚餐中很有用。如果有人很強(qiáng)勢(shì)，不接受“不”的答案?你可以禮貌地接著說(shuō):“不，真的……我只是現(xiàn)在還不能完全欣賞它。”

Dennett warns against using the "D" word as an excuse — that is, diet. "Not only is diet talk not cool — especially at the holiday table — but the pusher may feel like you’re calling their food unhealthy, or calling them unhealthy for preparing it. They may push even harder with lines like, 'Come on, you have to enjoy yourself sometimes.' As if that's your only chance to enjoy food, or life."

登內(nèi)特警告不要用“D”字作為借口——也就是，節(jié)食。“不僅談?wù)摴?jié)食不酷——尤其是在節(jié)日餐桌上——而且推銷(xiāo)者可能會(huì)覺(jué)得你在說(shuō)他們的食物不健康，或者因?yàn)闇?zhǔn)備食物而說(shuō)他們不健康。他們可能會(huì)更嚴(yán)厲地要求你說(shuō)出這樣的話:“來(lái)吧，有時(shí)候你得享受生活。”’好像這是你享受食物或生活的唯一機(jī)會(huì)。”

Another social faux pas to avoid? Making up a food allergy just to get out of eating a certain dish. That's a fib that will certainly come back to haunt you. ("I see you're chowing down on those cookies, but I thought you were allergic to nuts!") And it certainly doesn't help the case for people who actually do have serious food restrictions.

另一個(gè)需要避免的社交失禮行為是什么?為了不吃某道菜而編造食物過(guò)敏。那是一個(gè)肯定會(huì)回來(lái)困擾你的小謊。(“我看到你在吃餅干，但我以為你對(duì)堅(jiān)果過(guò)敏!”當(dāng)然，對(duì)于那些確實(shí)存在嚴(yán)重食物限制的人來(lái)說(shuō)，這并沒(méi)有幫助。

At the end of the day, try to focus on the people around you and the occasion you're celebrating. It might feel like you're causing irreparable damage to your mom's feelings by turning down her Duck à l'Orange, but setting and voicing your boundaries is a form of self-care. In the long run, not forcing yourself to eat something you don't want will keep the resentment from building — and your stomach from aching. But don't stop yourself from indulging if you really want to; remember, there's always room for a little dessert.

在一天結(jié)束的時(shí)候，試著把注意力放在你周?chē)娜撕湍銘c祝的場(chǎng)合上。把你媽媽的鴨子關(guān)起來(lái)，可能會(huì)讓她覺(jué)得你對(duì)她的感情造成了無(wú)法彌補(bǔ)的傷害，但設(shè)定和說(shuō)出你的底線是一種自我照顧的方式。從長(zhǎng)遠(yuǎn)來(lái)看，不強(qiáng)迫自己吃你不想吃的東西將會(huì)阻止怨恨的建立，也會(huì)讓你的胃不疼。但如果你真的想放縱自己，也不要停止;記住，總有吃甜點(diǎn)的地方。