這樣的生活方式和飲食變化能讓你活到101歲

We are living longer. But living long doesn't necessarily mean living well. I really believe it doesn't have to be that way. In over 20 years of general practice, I have gained hundreds of simple tips for living longer, and living better, all of which can make a significant difference if you incorporate them into your life.

我們的壽命越來越長了。但活得長並不一定等於活得好。我相信不一定非得這樣。在20多年的全科實踐中，我收穫了成百上千條活得久、活得好的小建議，如果你將這些建議融入到日常生活中，那你的生活一定大不相同。

I can't guarantee that by following this advice you will live until you're 101, but I know that by making some changes today you should be able to live a happier, more fulfilled life tomorrow and beyond.

除非你活到101歲，否則我也不能保證遵循這些建議你就能長壽，但我知道今天做出一些改變，明天和未來的你就能活得更開心、更充實。

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Eat your way to a longer life

越吃越長壽

Starchy foods

澱粉食物

These should comprise about a third of our total daily food intake. They are an excellent source of energy and include bread, potatoes, cereals, rice, couscous and pasta. They are also a good source of fibre, essential for bowel health.

澱粉食物應該佔我們每日攝入食物總量的三分之一左右。它們是能量的極佳來源，包括麪包、土豆、穀物、大米、粗麥粉和意大利麪。它們也是纖維的良好來源，對腸道健康至關重要。

Starchy foods have, I think incorrectly, been demonised in recent years. If they are eaten in moderation, they won't make you gain weight. In fact, gram for gram, starchy foods contain less than half the calories of fat.

我認爲，近年來澱粉食物被錯誤地妖魔化了。只要攝入適量，澱粉食物並不會讓你長胖。事實上，綜合來說，澱粉含有的卡路里比脂肪少了一半。

Fat

脂肪

We need some fat in our diet as a store of energy and also to protect our vital organs from injury, but sadly most of us in the Western world eat too much fat. This results in weight gain and high cholesterol, which predisposes us to heart disease.

我們需要攝入脂肪以儲存能量、保護重要器官不受傷害，但可悲的是，西方人攝入的脂肪太多了。這就導致體重增加、膽固醇水平高，使我們容易患心臟病。

If we want to live a long and healthy life, we need to get serious about our fat intake. Fat contains 9 calories per gram, compared to just 4 per gram for carbohydrates, sugar and protein, so it is easy to see how a high-fat diet can lead to weight gain. Fat should form no more than 35% of your total daily intake.

如果我們想要活得久、活得健康，那我們就得認真對待脂肪攝入。每克脂肪含有9卡，而每克碳水化合物、糖和蛋白質只含4卡，所以很顯然，高脂飲食會導致體重增加。脂肪佔每日飲食總量的比例不應超過35%。

Remember there are different types of fat, some of which are more harmful than others. Saturated fats and trans fats are the worst.

記住，脂肪的類型也各不相同，有些脂肪比其它脂肪更加有害。飽和脂肪和反式脂肪是最糟糕的脂肪。

Sugar

糖

Most of us are eating too much sugar. The Government's most recent National Diet and Nutrition Survey found that, overall, Brits are failing to eat enough fruit and veg, while our consumption of red meat and saturated fat is too high.

大多數人攝入的糖分都太多了。英國政府最新的"全國飲食和營養調查"發現：總體而言，英國人吃的水果和蔬菜還是不夠多，而攝入的紅肉和飽和脂肪含量卻又太高了。