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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.
我们的寿命越来越长了。但活得长并不一定等于活得好。我相信不一定非得这样。在20多年的全科实践中，我收获了成百上千条活得久、活得好的小建议，如果你将这些建议融入到日常生活中，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岁，否则我也不能保证遵循这些建议你就能长寿，但我知道今天做出一些改变，明天和未来的你就能活得更开心、更充实。
Eat your way to a longer life
越吃越长寿
Starchy foods
淀粉食物
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.
淀粉食物应该占我们每日摄入食物总量的三分之一左右。它们是能量的极佳来源，包括面包、土豆、谷物、大米、粗麦粉和意大利面。它们也是纤维的良好来源，对肠道健康至关重要。
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.
我认为，近年来淀粉食物被错误地妖魔化了。只要摄入适量，淀粉食物并不会让你长胖。事实上，综合来说，淀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.
我们需要摄入脂肪以储存能量、保护重要器官不受伤害，但可悲的是，西方人摄入的脂肪太多了。这就导致体重增加、胆固醇水平高，使我们容易患心脏病。
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.
如果我们想要活得久、活得健康，那我们就得认真对待脂肪摄入。每克脂肪含有9卡，而每克碳水化合物、糖和蛋白质只含4卡，所以很显然，高脂饮食会导致体重增加。脂肪占每日饮食总量的比例不应超过35%。
Remember there are different types of fat, some of which are more harmful than others. Saturated fats and trans fats are the worst.
记住，脂肪的类型也各不相同，有些脂肪比其它脂肪更加有害。饱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.
大多数人摄入的糖分都太多了。英国政府最新的"全国饮食和营养调查"发现：总体而言，英国人吃的水果和蔬菜还是不够多，而摄入的红肉和饱和脂肪含量却又太高了。
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