Dress or skinny jeans? Heels or flats? Red lippy or natural lipgloss? Preparing for a first date is a minefield of questions to debate, decisions to make and that's before you even meet the lucky guy or gal¹.

连衣裙还是紧身牛仔裤？高跟鞋还是平底鞋？涂个红唇还是自然色润唇膏？为第一次约会做准备是一片雷区，布满了各种要争论的问题和要做的决定，甚至这一切都发生在你见那个幸运的小伙子或者姑娘之前。

A team of nutritionists told Daily Mail Online what you eat in the run up to your night out, can make a huge difference to first date night nerves. Here they reveal the best foods to eat before a date to help you look and feel on your best form.

一组营养学家告诉《每日邮报》在线，在晚间约会前吃的东西能够对你首次约会之夜的紧张情绪产生很大的影响。接下来，他们揭晓了约会前要吃的最佳食物，这些食物能帮你在外表和心情上达到最佳状态。

1. Nuts... to de-stress yourself

坚果：为你减压

'Stick to snacks that don't raise your blood sugar too quickly such as nuts including almonds, brazil nuts, hazelnuts and macadamia nuts, as these contain some protein and good fats that will reduce your cravings. They are also a good source of magnesium², which helps with efficient energy production while also being calming to the nervous system.'

“坚持吃一些不会快速提高血糖的零食，如杏仁、巴西果、榛子和夏威夷果之类的坚果，因为这些食品中含有蛋白质和优质脂肪，会降低你的生理欲望。它们也是很好的镁元素摄入来源，能够产生高效能量，也能镇定你的神经系统。”

2. Crunchy veg... to ensure fresh breath

鲜脆蔬菜：保证口气清新

Nutritionist Cassandra Barns said as with stress and anxiety, there are a number of different foods that can actually help freshen a person's breath.

营养学家卡桑德拉·巴恩斯说，与压力和焦虑一样，有许多不同的食物能切实帮你清新口气。

'Carrots, apples and celery can help scrape out the plague build-ups that can cause bad breath. Apart from being nutritious³ and healthy, these crunchy foods can also boost production of saliva⁴, which fights bacteria' she said.

“胡萝卜、苹果和芹菜能帮助消除令人困扰的口腔积物，而这些积物就会导致口腔异味。除了营养与健康，这些清脆的蔬菜也能够促进唾液分泌，从而抗击细菌。”她说。

'Our saliva is a natural antiseptic and it plays a crucial role in breaking down food particles trapped within dental crevices⁵, protecting teeth from bacterial⁶ decay. In order for your body to produce enough of it, you must be drinking plenty of water throughout the day

“我们的唾液是一种天然的抗菌剂，它在分解牙缝中的食物残渣方面扮演着重要角色，能保护牙齿免受细菌侵蚀。为了你的身体能产生足够的唾液，一天之中你必须喝足够的水。”

3. A green smoothie... to get the glow

一杯绿果奶昔：让你容光焕发

To ensure your complexion⁷ is on point, flawless and glowing, Ms Wilkinson advises blending up a green smoothie with avocado, pineapple, coconut⁸ water and spinach⁹.

为了确保你的肤质状态良好，没有瑕疵又容光焕发，威尔金森女士建议用鳄梨、菠萝、椰子汁和菠菜做一杯混合的绿果奶昔。

'Avocado will hydrate your skin and pineapple is packed with vitamin C, which boosts the production of collagen. In addition, spinach will help to detoxify and remove toxins¹⁰ from your body.

“鳄梨有给皮肤保湿的作用，菠萝富含维生素C，这能促进胶原蛋白的生成。另外，菠菜能帮助消解和祛除体内的毒素。”

4. Healthy fats... to line your stomach

健康脂肪：垫一垫胃

It is advise that resonates for any night out - line your stomach before hitting the booze.

这个建议对任何夜晚约会都适用，即在喝酒前先吃点东西垫一垫你的胃。

Ms Wilkinson said: 'Overall, it's important that you do eat before drinking to slow the absorption of alcohol and additionally reduce the irritation¹¹ that it causes to the stomach.

威尔金森女士说：“总的来说，喝酒之前吃点东西很重要，这能够减缓对酒精的吸收，还可以减轻酒精对胃造成的刺激。”

'Include healthy fats such as salmon¹² or olive oil dressing¹³ to slow absorption of alcohol, thereby¹⁴ slowing the work for your liver.

“摄入一些健康脂肪，如三文鱼或者橄榄油加工食品，来减缓对酒精的吸收，从而减轻肝脏的负担。”

5.Legumes... to beat the bloat and keep your tummy flat

豆类：对抗腹胀，保持腹部平坦

Try to include legumes in meals in the run up to the big day, says Dr Marilyn Glenville, leading nutritionist and author of Natural Alternatives to Sugar.

“在重要的日子里，就餐时尽量吃一些豆类食品，”首屈一指的营养学家兼《糖的天然替代品》一书作者玛丽莲·格伦威尔如是说。

She said:' They consist of amylose, which is a resistant¹⁵ starch¹⁶ - so called because it is resistant to stomach acid and digestive enzymes¹⁷ and it reaches the large intestine¹⁸ essentially¹⁹ intact.

她说：“它们包含直链淀粉，这是一种抗性淀粉，之所以如此称呼是因为它能抵抗胃酸和消化酶，基本上可以分毫未损地到达大肠。”

6. Dark chocolate... to get in the mood

黑巧克力：改善情绪

'Have a couple of squares of dark chocolate,' says Dr Glenville.

“吃一些黑巧克力吧，”格伦威尔博士说。

'Chocolate contains several substances that may improve mood.These include phenylethylamine, which can act as a brain neurotransmitter and affect your mood and pleasure. Chocolate also contains magnesium, one of the nutrients²⁰ needed for production of serotonin, the primary hormone²¹ responsible for good mood.

“巧克力含有好几种能改善情绪的物质。这些物质包含苯（基）乙胺，它是一种脑神经递质，会影响你的情绪和快感。巧克力还含有镁元素，它是血清素产生的必备营养素，而血清素又是好情绪的主要激素。”

'Eating any food that you enjoy also stimulates²² endorphin release, which makes you feel good' says Wilkinson.

“吃任何你喜欢的食物也能够刺激脑内啡释放，它会使你心情愉悦，”威尔金森说。