美国居民膳食指南2010版（附翻译）Dietary Guidelines for Americans 2010 (Key Recommendations) Balancing Calories to Manage Weight Prevent and/or reduce overweight and obesity through improved eating and physical activitybehaviors. Control total calorie intake to manage body weight. For people who are overweight or obese, this will mean consuming fewer calories from foods and beverages. Increase physical activity and reduce time spent in sedentary behaviors. Maintain appropriate calorie balance during each stage of life—childhood, adolescence, adulthood, pregnancy and breastfeeding, and older age. Foods and Food Components to Reduce Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults. Consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids. Consume less than 300 mg per day of dietary cholesterol. Keep trans fatty acid consumption as low as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats. Reduce the intake of calories from solid fats and added sugars. Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium. If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and two drinks per day for men—and only by adults of legal drinking age. Foods and Nutrients to Increase Individuals should meet the following recommendations as part of a healthy eating pattern while staying within their calorie needs. Increase vegetable and fruit intake. Eat a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas. Consume at least half of all grains as whole grains. Increase whole-grain intake by replacingrefined grains with whole grains. Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, orfortified soy beverages.6 Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. Increase the amount and variety of seafood consumed by choosing seafood in place of somemeat and poultry. Replace protein foods that are higher in solid fats with choices that are lower in solid fats andcalories and/or are sources of oils. Use oils to replace solid fats where possible. Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which arenutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products. Recommendations for specific population groups Women capable of becoming pregnant Choose foods that supply heme iron, which is more readily absorbed by the body, additional iron sources, and enhancers of iron absorption such as vitamin C-rich foods. Consume 400 micrograms (mcg) per day of synthetic folic acid (from fortified foods and/or supplements) in addition to food forms of folate from a varied diet.8 Women who are pregnant or breastfeeding7 Consume 8 to 12 ounces of seafood per week from a variety of seafood types. Due to their high methyl mercury content, limit white (albacore) tuna to 6 ounces per week and do not eat the following four types of fish: tilefish, shark, swordfish, and king mackerel. If pregnant, take an iron supplement, as recommended by an obstetrician or other health care provider. Individuals ages 50 years and older Consume foods fortified with vitamin B12, such as fortified cereals, or dietary supplements. Building healthy eating Patterns Select an eating pattern that meets nutrient needs over time at an appropriate calorie level. Account for all foods and beverages consumed and assess how they fit within a total healthy eating pattern. Follow food safety recommendations when preparing and eating foods to reduce the risk of foodborne illnesses. 美国居民膳食指南2010 平衡能量控制体重 ◆改善饮食和增加体育锻炼预防和/或减少超重和肥胖； ◆控制总能量摄入，管理体重。对于超重和肥胖的人而言，这意味着要从食物和饮料中摄入更少的能量； ◆增加体育锻炼和减少久坐不动的时间； ◆在生命的每个时期都要保证合适的能量平衡，如儿童期，青少年期，成人期，孕期和哺乳期，以及老年期。 需减少的食物和食物成分 ◆减少钠的摄入量至2300mg。对于年龄超过50岁，患有高血压、糖尿病、慢性肾脏病人群，钠的摄入量应减少至1500mg。这1500mg的推荐量适用于半数居民，包括儿童和多数成年人； ◆饱和脂肪酸的摄入量应小于总能量的10%，用单不饱和脂肪酸和多不饱和脂肪酸替代饱和脂肪酸（增加单不饱和脂肪酸和多不饱和脂肪酸的摄入）； ◆每日胆固醇摄入量限制在300mg以内； ◆尽可能减少反式脂肪酸的摄入，虽然天然食物中也有，但重点是限制人工来源的反式脂肪酸，比如部分氢化植物油（奶精、植脂末、人造奶油、代可可脂等），以及其他的固体脂肪（一般指动物的）。 ◆减少来自饱和脂肪酸和人工添加糖的能量摄入； ◆主食少选择精制谷物，特别是含有大量饱和脂肪、人工添加糖和钠的精制主食； ◆若饮酒应有节制，女士每天最多一杯，男士每天最多两杯，而且仅适用于达到法定饮酒年龄的成年人。 应增加的食物和营养素 在满足能量需要的同时，每个人都应该把以下推荐作为健康饮食习惯的一部分。 ◆多吃蔬菜和水果； ◆吃各种各样的蔬菜，最好是深绿色、红色、橙色的，以及大豆和杂豆； ◆摄入的全谷类食物至少占主食的一半。通过用全谷类食物替代精制谷物来增加全谷类食物的摄入； ◆增加无脂或低脂奶和奶制品的摄入，如牛奶、酸奶、奶酪、强化豆奶； ◆选择各种各样的高蛋白食品，包括海产品，瘦肉，禽肉，鸡蛋，大豆和杂豆，大豆制品，以及一定量的坚果和果实种子； ◆通过用海产品替代部分畜肉和禽肉，以增加海产品的数量和种类； ◆用饱和脂肪、能量比较低以及还是油的来源的高蛋白食品替代饱和脂肪含量高的高蛋白食品； ◆尽可能用植物油替换固体脂肪； ◆选择可以提供更多钾、膳食纤维、钙、维生素D的食物，这些食物包括蔬菜、水果、全谷类、牛奶及奶制品。 特殊人群饮食建议 备孕 ◆选择能够提供血红素铁的食物（血红素铁更容易被机体吸收）、铁补充剂以及能够促进铁吸收的食物，如维生素C含量丰富的食物。 ◆每天除了从食物中摄入的叶酸还要从强化食品或叶酸补充剂获得400ug的叶酸； 孕期或哺乳期 ◆每周摄入不同种类的海产品226g-340g； ◆由于金枪鱼（青花鱼科的海产品）富含甲基汞，因此每周的摄入量应限制在170g。另外，不吃以下四种鱼：方头鱼，鲨鱼，箭鱼，青花鱼。 ◆怀孕后在产科医生或健康顾问的建议下使用铁补充剂。 50岁及以上人群 ◆摄入维生素B12强化食品，如强化谷类食品或膳食补充剂。 树立健康的饮食习惯 ◆选择一个在合适的能量水平上能随时满足营养需要的饮食习惯； ◆评估一个人的饮食是否是健康应包含其所摄入的所有食物和饮料； ◆当通过改善饮食减少食源性疾病风险时还要遵循食品安全的建议。
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