2. 用好的配料替换差的配料。我们大多数人不需要饮食课程，我们需要烹调课程。我们进食的每一餐来自于一份短小的没有用文字写下来的食谱清单—— 一本“口授烹饪书”，这本书世代相传：通心面与干酪砂锅菜，腊肉和鸡蛋，汉堡包和炸土豆条，卤汁宽面，油炸鸡和肉糕。

    Many of these recipes originated in an age very different from our own , when people engaged in manual labour 12 hours a day, six days a week. Their bodies required a high—fat diet; ours don’t.

    许多这样的食谱来源于与我们截然不同的年代，那时候，人们每天从事12小时的体力劳动，每周六天。他们的身体需要高脂肪食物，我们不需要。

    In theory, one family member can change his diet, but in practice almost no-one is willing to prepare two different sets of meals day in and day out. However, you can remove saturated fat from your favourite family recipes.

    从理论上讲，家里的一位成员可以仅改变他一个人的饮食方法，但是，实际上几乎没有人愿意日复一日地准备两份不同的饭菜。然而，你可以将饱和脂肪从你最喜爱的家庭食谱上删除。

    Diet books frequently suggest that you throw out all the family’s favourite meals. My powers of resolve would never survive such an upheaval, let alone my first taste of wheat-gluten roast or tofu hamburger. So my wife and I combed through our oral cookbook and replaced ingredients high in saturated fat with low—fat equivalents. We substituted soft diet margarine for butter, skim  milks for whole (saving ten grams of fat for every half a litre! ), egg whites for whole eggs, nonfat yoghurt for sour cream, whole-grain cereal crumbs for bread crumbs and vegetable oils for shortening.

    饮食书籍经常建议你应该抛弃所有特别喜爱的家庭饭菜，我的意志力可挺不过这样一场大“变革”，更不必说我第一次尝烤麦麸饼和豆腐汉堡包的心情了。因此，我和夫人仔细回忆了口授烹饪书，用低脂相当的食品替代了高饱和脂肪的配料，用人造奶油替代黄油，脱脂牛奶替代全脂牛奶(每半升减少10克脂肪)，蛋白替代整个蛋，无脂酸奶替代酸奶油，全麦粉屑替代面包粉屑，菜油替代起酥油。

    It’s easy to cut down. For dinner, instead of a 250— gram sirloin, fried potatoes, peas and a piece of pie, substitute a 170— gram portion of lean steak, a baked potato topped with soft diet margarine, peas, and low fat oatmeal biscuits. You will have eaten eight grams of saturated fat instead of 37. Yet few of us would finish such a meal feeling deprived.

    减少进食容易。将250克的上等牛腰肉，炸土豆，豌豆和一个馅饼替换成170克的瘦肉排骨，一份涂有人造奶油的烤土豆，豌豆和低脂燕麦饼干。你将吃进8克的饱和脂肪，而不是37克。然而，假如这么吃,几乎没有人会在吃完后感觉少吃了什么。

Experiment, and add dishes you like to your list of regular meals. You might organize a neighbourhood potluck dinner, where everyone will have a chance to taste ten or 12 new low— fat foods.

    做实验，往正常的饮食单子里添加你所喜欢的菜肴，你可以组织邻居来顿家常便饭，以使每人都有品尝10或12种新式低脂食品的机会。