章节大纲

  • Colorful food pyramid showing balanced eating segments for different food groups.

    Why is the good stuff in the smallest segment of this diagram?
    ::为什么这个图表中最小的部分 会有好东西呢?

    If you're like most high school kids, one of the first things you do after school is search for something to eat. And you look for the chips or candy. As this diagram shows, you can eat those. Just not a lot.
    ::如果你和大多数高中生一样,放学后最先做的就是找吃的。你去找薯片或糖果。这个图表显示,你可以吃,但不多。

    Balanced Eating
    ::平衡食 食

    Balanced eating is a way of eating that promotes good health. It means eating the right balance of different foods to provide the body with all the nutrients it needs. Fortunately, you don’t need to measure and record the amounts of different nutrients you consume each day in order to balance your eating. Instead, you can use MyPlate , MyPyramid , and food labels.
    ::平衡的饮食是增进健康的一种饮食方式。 这意味着用不同食物的正确平衡来为身体提供所需的所有营养。 幸运的是,你不必为了平衡饮食而测量和记录每天消费的不同营养物质的数量。 相反,你可以使用MyPlate、MyPyramid和食品标签。

    MyPyramid and MyPlate
    ::My Pyrad 和 MyPlate 的金字塔

    MyPyramid shows the relative amounts of foods in different food groups you should eat each day (see Figure  ). 
    ::MyPyradid显示不同食物组的相对食物数量, 你每天都应该吃(见图 )。

    A colorful pyramid illustrates food groups and physical activity guidelines for balanced eating.
    MyPyramid is a visual guideline for balanced eating.

    Each food group represented by a colored band in MyPyramid is a good source of nutrients. The key in Figure  shows the food group each band represents. The wider the band, the more you should eat from that food group. The white tip of MyPyramid represents foods that should be eaten only once in a while, such as ice cream and potato chips. They contain few nutrients and may contribute excess Calories to the diet.
    ::由MyPyramid一个有色带代表的每个食物组是一个很好的营养来源。 图中的关键显示每个食物组的营养。 每个食物组越大,你就越应该从这个食物组中吃。 MyPyramid的白色端点代表了偶尔只吃过一次的食物,如冰淇淋和薯片。它们含有很少的营养,可能给饮食带来过多的卡路里。

    The figure “walking” up the side of MyPyramid represents the role of physical activity in balanced eating. Regular helps you burn any extra energy that you consume in foods and provides many other health benefits. You should be active for about an hour a day most days of the week. The more active you are, the more energy you will use.
    ::数字“ 行走”在 MyPyramid 的侧面代表了体育活动在均衡饮食中的作用。 定期帮助您燃烧食物消耗的额外能量, 并提供许多其他健康福利。 您应该每周大部分时间每天活动约一小时。 活动越活跃, 你就越会使用更多的能量 。

    In June 2011, the United States Department of replaced My Pyramid with MyPlate. MyPlate depicts the relative daily portions of various food groups. See for further information.
    ::2011年6月,美国国务院用MyPlate取代我的金字塔。MyPlate描绘了各种食品组的相对日常部分。详见。

    MyPlate visual guideline showing food groups: fruits, vegetables, grains, protein, and dairy.
    MyPlate is a visual guideline for balanced eating, replacing MyPyramid in 2011.

    The following guidelines accompany MyPlate:
    ::MyPlate所附的下列准则:

    • Balancing Calories
      • Enjoy your food, but eat less.
        ::享受你的食物,但吃少一点。
      • Avoid oversized portions.
        ::避免过大部分。

      ::平衡卡路里 享受你的食物 少吃少吃 避免过份
    • Foods to Increase
      • Make half your plate fruits and vegetables.
        ::做一半盘子水果和蔬菜
      • Make at least half your grains whole grains.
        ::使你至少一半的谷物 整粒谷物。
      • Switch to fat-free or low-fat (1%) milk.
        ::切换为无脂肪或低脂肪(1%)牛奶。

      ::增加食物 增加食物 使 一半 水果 和 蔬菜 。 使至少 一半 的 谷物 全部 谷物 。 换成 无脂肪 或低脂肪 (1% ) 的 牛奶 。
    • Foods to Reduce
      • Compare sodium in foods like soup, bread, and frozen meals - and choose the foods with lower numbers.
        ::比较汤、面包、冷冻食物等食物中的钠,
      • Drink instead of sugary drinks.
        ::喝的不是糖饮料,而是糖饮料。

      ::在汤、面包、冷冻食品等食品中,通过食物减少钠的比价,选择数量较少的食品。喝而不是含糖饮料。

    Food Labels
    ::食品标签

    Packaged foods are required by law to carry a nutrition facts label, like the one in Figure  . The labels show the nutrient content and ingredients of foods. Reading labels can help you choose foods that are high in nutrients you need more of (such as proteins) and low in nutrients you need less of (such as fats).
    ::法律要求包装食品带有营养事实标签,如图中的标签。标签显示食物的营养含量和成分。阅读标签可以帮助您选择营养含量高、需要更多营养(如蛋白质)和所需营养含量低(如脂肪)的食品。

    Example of a nutrition facts label detailing serving size, calories, and nutrient content.
    Nutrition facts labels like this one can help you make good food choices.

    You should also look for ingredients such as whole grains, vegetables, and fruits. Avoid foods that contain processed ingredients, such as white flour or white rice. Processing removes nutrients. As a result, processed foods generally supply fewer nutrients than whole foods, even when they have been enriched or fortified with added nutrients.
    ::加工可以消除营养物质。 因此,加工食品通常提供营养物质比全部食品少,即使它们已经添加了营养物质或添加了营养物质。

    Weight Gain and Obesity
    ::体重增益和肥胖

    Any unused energy in food, whether it comes from , , or , is stored in the body as fat. An extra 3,500 Calories of energy results in the storage of almost half a kilogram (1 pound) of stored body fat. People who consistently consume more food energy than they need may become obese. Obesity occurs when the body mass index is 30.0 kg/m 2 or greater. Body mass index (BMI) is an estimate of the fat content of the body. It is calculated by dividing a person’s weight (in kilograms) by the square of the person’s height (in meters). Obesity increases the risk of health problems such as type 2 diabetes and hypertension .
    ::食物中任何未使用的能量,无论是来自,还是来自,还是脂肪,都储存在身体中。 3,500加热能量使贮存体脂肪的储存量几乎达到半公斤(1磅),不断消耗比他们需要的更多食物能量的人可能会变得肥胖。 当体重指数为30.0千克/平方米或更高时,肥胖就会发生。 体重指数(BMI)是对身体脂肪含量的估计。 通过将一个人的体重(公斤)除以人身高的平方(米)来计算。 肥胖增加了诸如2型糖尿病和高血压等健康问题的风险。

    Eating Disorders
    ::饮食紊乱症

    Some people who are obese have an called binge eating disorder, in which they compulsively overeat. An eating disorder is a mental illness in which people feel compelled to eat in a way that causes physical, mental, and emotional health problems. Other eating disorders include anorexia nervosa and bulimia nervosa. Treatments for eating disorders include counseling and medication.
    ::某些肥胖者患有一种称为狂食症的狂食症,强迫性过量食用。饮食紊乱是一种精神疾病,人们不得不以造成身体、精神和情感健康问题的方式吃东西。其他饮食紊乱症包括厌食性神经紧张症和贪食性神经错乱。饮食紊乱的治疗包括咨询和药物治疗。

    Summary
    ::摘要

    • Balanced eating promotes good health.
      ::平衡的饮食有利于健康。
    • MyPlate, MyPyramid, and food labels are tools that can help you choose the right foods for balanced eating.
      ::MyPlate, MyPyramid, 和食物标签是工具 可以帮助您选择正确的食物 来平衡饮食。
    • Eating too much and exercising too little can lead to weight gain and obesity.
      ::饮食过量和锻炼太少会导致体重增加和肥胖。
    • Some people who are obese have an eating disorder. Eating disorders are mental illnesses that require treatment by health professionals.
      ::有些肥胖者患有饮食紊乱症,饮食紊乱症是精神疾病,需要卫生专业人员治疗。

    Review
    ::回顾

    1. Explain how to use MyPyramid and food labels to choose foods for balanced eating.
      ::解释如何使用我的金字塔和食品标签来选择食物,
    2. What is an eating disorder? Give an example.
      ::饮食紊乱症是什么?
    3. Aleesha weighs 80 kg and is 1.6 m tall. What is her body mass index? Is she obese?
      ::Aleesha重80公斤,1.6米高。她的体重指数是多少?她肥胖吗?