2015-2020美国居民膳食指南，这10点你需要知道
文：http:///news/dietary-guidelines-digital-press-kit/2016/01/top-10-things-you-need-to-know/ 译：陈会杰 Top 10 Things You Need to Know About the 2015-2020 Dietary Guidelines for Americans 关于2015-2020美国居民膳食指南，这10点你需要知道 The Dietary Guidelines provides a clear path to help Americans eat healthfully, informed by a critical, and transparent review of the scientific evidence on nutrition. 对营养科学证据进行鉴定性的、明了的综述而得出的美国居民膳食指南为美国人如何健康地吃指明了一条清晰的道路。 1、A lifetime of healthy eating helps to prevent chronic diseases like obesity, heart disease, high blood pressure, and Type 2 diabetes. 一生坚持健康地吃有助于预防慢性病，如肥胖症、心血管疾病、高血压病和2型糖尿病。 2、Healthy eating is one of the most powerful tools we have to reduce the onset of disease. The Dietary Guidelines recommendations can help you make informed choices about eating for you and your family. 健康地吃是我们拥有的减少疾病发生最强有力的工具。膳食指南可以帮助你，为你和你的家人做出明智的选择。 3、The path to improving health through nutrition is to follow a healthy eating pattern that’s right for you. Eating patterns are the combination of foods and drinks you eat over time. A healthy eating patternis adaptable to a person’s taste preferences, traditions, culture and budget. 通过营养促进健康就要遵循一个适合你自己的膳食模式。膳食模式即你所食用的食物和饮料的搭配。一个健康的膳食模式应该是适应个人喜好、习俗、文化以及预算的。 4、A healthy eating patterns includes: ⅰA variety of vegetables: dark green, red and orange, legumes (beans and peas), starchy and other vegetables ⅱFruits, especially whole fruit ⅲGrains, at least half of which are whole grain ⅳFat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages ⅴA variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, and nuts and seeds ⅵOils, including those from plants: canola, corn, olive, peanut, safflower, soybean, and sunflower. Oils also are naturally present in nuts, seeds, seafood, olives, and avocados. 一个健康的膳食模式包括： ⅰ各种各样的蔬菜：深绿色、红色和橙色、豆类（大豆和豌豆）、含淀粉的和其他蔬菜。 ⅱ水果尤其是完整水果。 ⅲ谷物，至少一半应是全谷物。 ⅳ无脂或低脂饮食，包括牛奶、酸奶、奶酪和/或大豆强化饮料。 ⅴ各种各样的富含蛋白质食物，包括海产品、瘦肉和禽肉、蛋类、豆类（大豆和豌豆）、豆制品、坚果和种子。 ⅵ油，包括那些植物油：菜籽油、玉米油、橄榄油、花生油、红花油、大豆油和葵花油。油也天然存在于坚果、种子、海产品、橄榄和牛油果中。 5、Healthy eating patterns limit added sugars. Less than 10% of your daily calories should come from added sugars. ChooseMyPlate.govprovides more information about added sugars, which are sugars and syrups that are added to foods or beverages when they are processed or prepared. This does not include naturally occurring sugars such as those consumed as part of milk and fruits. 健康膳食模式限制添加糖，低于全天能量摄入的10%。ChooseMyPlate.gov网站上有关于添加糖的更多信息，添加糖是指在加工或准备过程中添加到食物或饮料中的糖或糖浆。它不包括天然存在的糖类如存在于牛奶和水果中而被消耗的那一部分糖类。 6、Healthy eating patterns limit saturated and transfats. Less than 10% of your daily calories should come from saturated fats. Foods that are high in saturated fat include butter, whole milk, meats that are not labeled as lean, and tropical oils such as coconut and palm oil. Saturated fats should be replaced with unsaturated fats, such as canola or olive oil 健康膳食模式限制饱和脂肪和反式脂肪，饱和脂肪应该低于全天能量摄入的10%，富含饱和脂肪的食物包括黄油、全脂牛奶、没有瘦肉标签的肉和热带油，如椰子油和棕榈油。应该用不饱和脂肪如菜籽油或橄榄油替代饱和脂肪。 7、Healthy eating patterns limit sodium. Adults and children ages 14 years and over should limit sodium to less than 2,300 mg per day, and children younger than 14 years should consume even less. Use the Nutrition Facts label to check for sodium, especially in processed foods like pizza, pasta dishes, sauces, and soups. 健康的膳食模式限制钠，成人和14岁及以上少年每天钠的摄入量应低于2300mg，低于14岁儿童摄入量应该更少。使用营养素含量表来检查食物中的钠，钠尤其富含于加工类食物中，如披萨、意大利面、调味酱和汤。 8、Most Americans can benefit from making small shifts in their daily eating habits to improve their health over the long run. Small shifts in food choices—over the course of a week, a day, or even a meal—can make a difference in working toward a healthy eating pattern that works for you. 大多数美国人可以从膳食习惯上作出小小的改变而获益以致长期坚持促进健康。在食物选择上的小小改变—一周、一天哪怕只是一餐在选择某道菜上的改变都可以为你找到一个适合你的膳食模式发挥作用。 9、Remember physical activity! Regular physical activity is one of the most important things individuals can do to improve their health. According to the Department of Health and Human Services’ Physical Activity Guidelinesfor Americans, adults need at least 150 minutes of moderate intensity physical activity each week and should perform muscle-strengthening exercises on two or more days each week. Children ages 6 to 17 years need at least 60 minutes of physical activity per day, including aerobic, muscle-strengthening, and bone-strengthening activities. 别忘了体育锻炼！规律的体育锻炼是最重要的促进健康的方式之一。根据美国卫生和公共服务部的体育锻炼指南，成人每周需要至少150分钟的中等强度锻炼，而且每周应该进行2天及以上的肌肉加强锻炼。6—17岁的儿童青少年每天需要至少60分钟的体育锻炼，包括有氧运动、肌肉加强锻炼和骨骼加强活动。 10、Everyone has a role– at home, schools, workplaces, communities, and food retail outlets – in encouraging easy, accessible, and affordable ways to support healthy choices. ⅰAt home, you and your family can try out small changes to find what works for you like adding more veggies to favorite dishes, planning meals and cooking at home, and incorporating physical activity into time with family or friends. ⅱSchoolscan improve the selection of healthy food choices in cafeterias and vending machines, provide nutrition education programs and school gardens, increase school-based physical activity, and encourage parents and caregivers to promote healthy changes at home. ⅲWorkplacescan encourage walking or activity breaks; offer healthy food options in the cafeteria, vending machines, and at staff meetings or functions; and provide health and wellness programs and nutrition counseling. ⅳCommunitiescan increase access to affordable, healthy food choices through community gardens, farmers’ markets, shelters, and food banks and create walkable communities by maintaining safe public spaces. ⅴFood retail outlets can inform consumers about making healthy changes and provide healthy food choices. 用简单的、可接受的和负担得起的这样一种值得鼓励的方式支持健康的选择，无论是家、学校、单位、社区还是食物零售店，都可以发挥作用。 ⅰ家，你和你的家庭可以尝试做出小小的改变去发现对你们有好处的生活方式，如添加更多的蔬菜到你们喜欢的菜中，有计划的用餐和在家做饭，并在陪伴家人或朋友的时候安排一点体育锻炼时间。 ⅱ学校是一个可以促进学生在自助餐厅和自助售货机上对健康食物选择的地方。它可以提供营养教育课程、加强校园体育锻炼和鼓励父母及看护人，促进他们在家向健康的模式转变。 ⅲ单位可以鼓励步行或活动。在自助餐厅、自助售货机和员工会议或宴会上提供健康的食物。提供健康的项目和营养咨询服务。 ⅳ社区可以提高居民可负担得起的程度，如通过社区花园、农民工市场、避难所和食物银行来进行健康食物的选择，还可以通过维护安全的公共场地来创造可以行走锻炼的社区。 ⅴ食物零售店可以告诉消费者去做出健康的选择和提供健康的食物。 文：http:///news/dietary-guidelines-digital-press-kit/2016/01/top-10-things-you-need-to-know/ 译：陈会杰 Top 10 Things You Need to Know About the 2015-2020 Dietary Guidelines for Americans 关于2015-2020美国居民膳食指南，这10点你需要知道 The Dietary Guidelines provides a clear path to help Americans eat healthfully, informed by a critical, and transparent review of the scientific evidence on nutrition. 对营养科学证据进行鉴定性的、明了的综述而得出的美国居民膳食指南为美国人如何健康地吃指明了一条清晰的道路。 1、A lifetime of healthy eating helps to prevent chronic diseases like obesity, heart disease, high blood pressure, and Type 2 diabetes. 一生坚持健康地吃有助于预防慢性病，如肥胖症、心血管疾病、高血压病和2型糖尿病。 2、Healthy eating is one of the most powerful tools we have to reduce the onset of disease. The Dietary Guidelines recommendations can help you make informed choices about eating for you and your family. 健康地吃是我们拥有的减少疾病发生最强有力的工具。膳食指南可以帮助你，为你和你的家人做出明智的选择。 3、The path to improving health through nutrition is to follow a healthy eating pattern that’s right for you. Eating patterns are the combination of foods and drinks you eat over time. A healthy eating patternis adaptable to a person’s taste preferences, traditions, culture and budget. 通过营养促进健康就要遵循一个适合你自己的膳食模式。膳食模式即你所食用的食物和饮料的搭配。一个健康的膳食模式应该是适应个人喜好、习俗、文化以及预算的。 4、A healthy eating patterns includes: ⅰA variety of vegetables: dark green, red and orange, legumes (beans and peas), starchy and other vegetables ⅱFruits, especially whole fruit ⅲGrains, at least half of which are whole grain ⅳFat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages ⅴA variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, and nuts and seeds ⅵOils, including those from plants: canola, corn, olive, peanut, safflower, soybean, and sunflower. Oils also are naturally present in nuts, seeds, seafood, olives, and avocados. 一个健康的膳食模式包括： ⅰ各种各样的蔬菜：深绿色、红色和橙色、豆类（大豆和豌豆）、含淀粉的和其他蔬菜。 ⅱ水果尤其是完整水果。 ⅲ谷物，至少一半应是全谷物。 ⅳ无脂或低脂饮食，包括牛奶、酸奶、奶酪和/或大豆强化饮料。 ⅴ各种各样的富含蛋白质食物，包括海产品、瘦肉和禽肉、蛋类、豆类（大豆和豌豆）、豆制品、坚果和种子。 ⅵ油，包括那些植物油：菜籽油、玉米油、橄榄油、花生油、红花油、大豆油和葵花油。油也天然存在于坚果、种子、海产品、橄榄和牛油果中。 5、Healthy eating patterns limit added sugars. Less than 10% of your daily calories should come from added sugars. ChooseMyPlate.govprovides more information about added sugars, which are sugars and syrups that are added to foods or beverages when they are processed or prepared. This does not include naturally occurring sugars such as those consumed as part of milk and fruits. 健康膳食模式限制添加糖，低于全天能量摄入的10%。ChooseMyPlate.gov网站上有关于添加糖的更多信息，添加糖是指在加工或准备过程中添加到食物或饮料中的糖或糖浆。它不包括天然存在的糖类如存在于牛奶和水果中而被消耗的那一部分糖类。 6、Healthy eating patterns limit saturated and transfats. Less than 10% of your daily calories should come from saturated fats. Foods that are high in saturated fat include butter, whole milk, meats that are not labeled as lean, and tropical oils such as coconut and palm oil. Saturated fats should be replaced with unsaturated fats, such as canola or olive oil 健康膳食模式限制饱和脂肪和反式脂肪，饱和脂肪应该低于全天能量摄入的10%，富含饱和脂肪的食物包括黄油、全脂牛奶、没有瘦肉标签的肉和热带油，如椰子油和棕榈油。应该用不饱和脂肪如菜籽油或橄榄油替代饱和脂肪。 7、Healthy eating patterns limit sodium. Adults and children ages 14 years and over should limit sodium to less than 2,300 mg per day, and children younger than 14 years should consume even less. Use the Nutrition Facts label to check for sodium, especially in processed foods like pizza, pasta dishes, sauces, and soups. 健康的膳食模式限制钠，成人和14岁及以上少年每天钠的摄入量应低于2300mg，低于14岁儿童摄入量应该更少。使用营养素含量表来检查食物中的钠，钠尤其富含于加工类食物中，如披萨、意大利面、调味酱和汤。 8、Most Americans can benefit from making small shifts in their daily eating habits to improve their health over the long run. Small shifts in food choices—over the course of a week, a day, or even a meal—can make a difference in working toward a healthy eating pattern that works for you. 大多数美国人可以从膳食习惯上作出小小的改变而获益以致长期坚持促进健康。在食物选择上的小小改变—一周、一天哪怕只是一餐在选择某道菜上的改变都可以为你找到一个适合你的膳食模式发挥作用。 9、Remember physical activity! Regular physical activity is one of the most important things individuals can do to improve their health. According to the Department of Health and Human Services’ Physical Activity Guidelinesfor Americans, adults need at least 150 minutes of moderate intensity physical activity each week and should perform muscle-strengthening exercises on two or more days each week. Children ages 6 to 17 years need at least 60 minutes of physical activity per day, including aerobic, muscle-strengthening, and bone-strengthening activities. 别忘了体育锻炼！规律的体育锻炼是最重要的促进健康的方式之一。根据美国卫生和公共服务部的体育锻炼指南，成人每周需要至少150分钟的中等强度锻炼，而且每周应该进行2天及以上的肌肉加强锻炼。6—17岁的儿童青少年每天需要至少60分钟的体育锻炼，包括有氧运动、肌肉加强锻炼和骨骼加强活动。 10、Everyone has a role– at home, schools, workplaces, communities, and food retail outlets – in encouraging easy, accessible, and affordable ways to support healthy choices. ⅰAt home, you and your family can try out small changes to find what works for you like adding more veggies to favorite dishes, planning meals and cooking at home, and incorporating physical activity into time with family or friends. ⅱSchoolscan improve the selection of healthy food choices in cafeterias and vending machines, provide nutrition education programs and school gardens, increase school-based physical activity, and encourage parents and caregivers to promote healthy changes at home. ⅲWorkplacescan encourage walking or activity breaks; offer healthy food options in the cafeteria, vending machines, and at staff meetings or functions; and provide health and wellness programs and nutrition counseling. ⅳCommunitiescan increase access to affordable, healthy food choices through community gardens, farmers’ markets, shelters, and food banks and create walkable communities by maintaining safe public spaces. ⅴFood retail outlets can inform consumers about making healthy changes and provide healthy food choices. 用简单的、可接受的和负担得起的这样一种值得鼓励的方式支持健康的选择，无论是家、学校、单位、社区还是食物零售店，都可以发挥作用。 ⅰ家，你和你的家庭可以尝试做出小小的改变去发现对你们有好处的生活方式，如添加更多的蔬菜到你们喜欢的菜中，有计划的用餐和在家做饭，并在陪伴家人或朋友的时候安排一点体育锻炼时间。 ⅱ学校是一个可以促进学生在自助餐厅和自助售货机上对健康食物选择的地方。它可以提供营养教育课程、加强校园体育锻炼和鼓励父母及看护人，促进他们在家向健康的模式转变。 ⅲ单位可以鼓励步行或活动。在自助餐厅、自助售货机和员工会议或宴会上提供健康的食物。提供健康的项目和营养咨询服务。 ⅳ社区可以提高居民可负担得起的程度，如通过社区花园、农民工市场、避难所和食物银行来进行健康食物的选择，还可以通过维护安全的公共场地来创造可以行走锻炼的社区。 ⅴ食物零售店可以告诉消费者去做出健康的选择和提供健康的食物。 |
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