Section outline

  • lesson content

    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 includes eating several medium-sized meals regularly throughout the day. It also includes eating the right balance of different foods to provide the body with all the nutrients it needs. The Daily Intakes Table, in the The : Nutrients, Energy , and Building Materials (Advanced) concept, lists macronutrient needs for young people, and you just read about foods that provide each of these macronutrients. How much of these foods should you eat to get the right balance of nutrients? Two tools for choosing foods that provide balanced nutrition are MyPyramid and nutrition labels on food packages.
    ::平衡饮食是增进健康的一种饮食方式,它包括全天定期吃几种中等规模的膳食,它还包括食用不同食物的正确平衡,以便为身体提供所需的所有营养物质。每日摄入表,在《营养、能源和建筑材料》(高级)概念中,列出了年轻人的宏观营养需求,你刚刚读到提供每一种宏观营养的食物。你应该吃多少这些食物来取得营养元素的正确平衡?两种选择提供均衡营养的食物的工具是MyPyramid和食品包装上的营养标签。

    MyPyramid
    ::我的金字塔

    MyPyramid was developed by the U.S. Food and Drug Administration. It shows how much you should eat each day of foods in different food groups. MyPyramid is shown in  Figure . 
    ::MyPyramid是由美国食品和药品管理局开发的,它显示你每天在不同食品组中吃多少食物。图中显示了MyPyramid。

    lesson content

    MyPyramid is a visual guideline for balanced eating.
    ::我的金字塔是均衡饮食的视觉指导。

    Guidelines for Using MyPyramid
    ::使用 MyPyramid 指南指南

    1. The six colored bands represent six food groups:
    ::1. 6个彩色波段代表6个食物组:

    • Orange = Grains—At least half should be whole grains.
      ::Orange = 谷物——至少一半应为整粒谷物。
    • Green = Vegetables—Choose a variety of vegetables including dark green and orange vegetables, dry beans, and peas.
      ::绿色 = 蔬菜-选择各种蔬菜,包括深绿色和橙色蔬菜、干豆和豆子。
    • Red = Fruits—Include a variety of fruits , and consume whole fruits instead of fruit juices.
      ::红色=水果——包括各种水果,食用全部水果,而不是果汁。
    • Yellow = Oils—Choose mainly unsaturated nut and vegetable oils.
      ::黄 = 油 - 选择主要是不饱和坚果和植物油。
    • Blue = Milk—Dairy products should be low-fat or fat-free choices.
      ::蓝色 = 牛奶 -- -- 航空产品应该是低脂肪或无脂肪的选择。
    • Purple = Meat and Beans—Choose and low-fat meats as well as beans, peas, nuts, and seeds .
      ::紫 = 肉类和豆类 -- -- 豆类和低脂肉类以及豆类、豆类、坚果和种子。

    2. The width of each colored band shows the proportion of food that should come from each food group.
    ::2. 每个彩色带宽度显示每个食品组的食物比例。

    3. The figure climbing stairs reminds you to balance food with ; 30–60 min/day of moderate-to-vigorous activity is recommended for most people.
    ::3. 攀爬楼梯的数字提醒你们要平衡食物与30-60分钟/天的中度至活度活动,对大多数人都是推荐的。

    Each food group represented by a colored band in MyPyramid is a good source of nutrients. The wider the band, the more you should eat from that food group. For example, the orange band is widest, so the largest proportion of foods should come from the grains group. The white tip of MyPyramid represents foods that should be eaten only in very small amounts or very infrequently. They include foods, such as ice cream and potato chips, that contain few nutrients and may contribute excess kilocalories to the diet.
    ::在MyPyramid, 由有色带代表的每个食物组是一个很好的养分来源。 带越宽, 食物组应该吃越多。 例如, 橙色带最宽, 因此最大比例的食物应该来自谷物组。 MyPyramid 的白色端点代表食物, 食物应该很少或很少吃, 包括冰淇淋和薯片等食品, 含有很少的养分, 可能给饮食带来超大千卡路里。

    The figure “walking” up the side of MyPyramid in  Figure represents the role of exercise in balanced eating. Daily exercise helps you burn any extra energy that you consume in foods. The more active you are, the more energy you use. Light activities, such as golfing, typically use only a few hundred kilocalories per hour. Strenuous activities, such as running, may use over 900 kilocalories per hour.
    ::数字“行走”在图中 MyPyramid 的侧面代表运动在均衡饮食中的作用。 日常运动有助于您燃烧食物中消耗的任何额外能量。 活动越活跃,你使用的能量就越多。 高尔夫等光活动通常每小时只使用几百千卡路里。 运行等艰苦活动每小时可能使用900千卡卡路里。

    Harvard University recently developed an alternative healthy eating pyramid, which is shown in  Figure . It differs from MyPyramid in that it places more emphasis on exercise and a greater focus on eating fruits, vegetables, and healthy plant oils. It moves red meats and starchy, low-nutrient foods, such as white bread and white rice, to the category of foods to eat in very limited amounts. Some experts think that the Harvard pyramid is less confusing than MyPyramid and represents an even healthier way of eating.
    ::哈佛大学最近开发了一个健康饮食的金字塔,图中显示了这一点。它与MyPyramid不同,因为它更加强调锻炼,更强调食用水果、蔬菜和健康植物油。 它将红肉和恒星、低营养食品,如白面包和白米等,提升到食物种类,数量非常有限。 一些专家认为,哈佛金字塔比MyPyramid更不令人困惑,是更健康的饮食方式。

    Healthy eating pyramid.

    Healthy eating pyramid.
    ::健康饮食金字塔。

    MyPlate
    ::MyPlate 模板

    In June 2011, the United States Department of replaced MyPyramid with MyPlate . MyPlate depicts the relative portions of various food groups. 
    ::2011年6月,美国国务院用MyPlate取代了MyPyramid, MyPlate描述了各种食品组的相对部分。

    lesson content

    MyPlate is a visual guideline for balanced eating that replaced MyPyramid in 2011.
    ::MyPlate是平衡饮食的视觉指南, 2011年取代了 MyPyramid。

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

    1. Balancing Calories .
    ::1. 平衡热量。

    • 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。

    2. Foods to Increase.
    ::2. 粮食增加。

    • 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。

    3. Foods to Reduce.
    ::3. 粮食减少。

    • 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。

    Food Labels
    ::食品标签

    Packaged foods are required by law to carry a nutrition facts label, like the one in  Figure , that shows the nutrient content and ingredients in the food.
    ::根据法律规定,包装食品必须贴上营养事实标签,如图中的标签,显示食物的营养含量和成分。

    Nutrition facts label.

    A nutrition facts label.
    ::营养事实标签。

    Reading nutrition facts labels can help you choose foods that are high in nutrients such as and low in nutrients such as fat. Nutrition facts labels can also help you choose foods that are nutrient dense. Nutrient density is the ratio of nutrient content, measured in grams, to total energy content in kilocalories.
    ::阅读营养事实标签可以帮助您选择营养素含量高的食品,比如营养素含量低的食品,比如脂肪。营养事实标签也可以帮助您选择营养素密度高的食品。营养密度是按克计的营养素含量与千卡热量总能量含量的比例。

    Consider the following two foods:
    Food A
    Protein: 15 g
    Energy: 300 kcal
    Nutrient Density:
    15g/300 kcal = 0.05 g/kcal
    Food B
    Protein: 10 g
    Energy: 120 kcal
    Nutrient Density:
    10g/120 kcal = 0.08 g/kcal

    In terms of protein, Food B is more nutrient dense than Food A is because Food B provides more protein per kilocalorie. Eating nutrient-dense foods helps you to get enough of each nutrient without taking in too many kilocalories.
    ::在蛋白质方面,食物B的营养密度比食物A高,因为食物B每千卡路里能提供更多的蛋白质。 食用营养含量高的食物可以帮助你获取足够的营养,而不会吸收太多的卡路里。

    Reading the ingredients lists on food labels can also help you choose healthy foods for balanced eating. At the top of the list, look for ingredients such as whole grains, vegetables, and fruits. These are the foods you need the most of in a balanced diet. 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 do, even when they have been enriched or fortified with added nutrients.
    ::阅读食品标签上的成分列表也可以帮助您选择健康食品以平衡饮食。 在列表的顶端, 寻找全粒、 蔬菜和水果等元素。 这些是您在均衡饮食中最需要的食物。 避免含有白面粉或白米等加工成分的食品。 加工会消除营养素。 结果, 加工食品供应的营养素通常比全部食品少, 即使它们已经添加了营养素或添加了营养素。

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

    Any unneeded energy in food, whether it comes from , proteins, or , is stored in the body as fat. An extra 3,500 kilocalories of energy results in the storage of one pound (0.45 kg) of fat. People who consistently consume more food energy than they need gain weight. People who continue to store fat and gain weight may eventually become obese.
    ::食品中任何不需要的能源,不管是来自蛋白质还是脂肪,都储存在身体中。 额外的3500千卡热量导致1磅(0.45公斤)脂肪的储存。 不断消费更多食物能量的人比他们需要增加重量的人还要多。 继续储存脂肪和增加重量的人最终可能会变得肥胖。

    Obesity occurs when the body mass index is 30.0 kg/m 2 or greater. Body mass index (BMI) is a simple way to estimate the percentage of fat in the body. It is calculated by dividing an individual’s weight (in kilograms) by the square of the individual’s height (in meters). For example, a man who weighs 88 kilograms and is 1.7 meters tall has this BMI:
    ::肥胖发生于身体质量指数为30.0千克/平方米或更高时。 身体质量指数(BMI)是估算身体脂肪百分比的简单方法。 计算方法是将个人体重(公斤)除以个人身高(米)的平方。 例如,体重为88千克、1.7米高的男子拥有这个体重指数:

    88 kg ÷ (1.7 m) 2 = 30.4 kg/m 2 .
    ::88千克(1.7米)2 = 30.4千克/平方米。

    Compare this BMI with the BMI values in  Table . The man’s BMI is greater than 29.9 kg/m 2 , so he would be considered obese.
    ::将BMI与表BMI值相比较。 该男子的BMI值大于29.9千克/平方米,因此他将被视为肥胖。

    Body Mass Index and Weight Status
    BMI Value (kg/m 2 ) Weight Status
    <18.5 Underweight
    18.5–24.9 Normal weight
    25.0–29.9 Overweight
    >29.9 Obese

    People who are obese are at greater risk of many serious health problems including metabolic syndrome. Metabolic syndrome is a cluster of conditions that together greatly increase the risk of . The conditions include type 2 diabetes , high , and high levels of LDL cholesterol and triglycerides. A wide range of other disorders may also be related to obesity, including menstrual disorders in females, certain types of , osteoarthritis , and depression. In addition, people who are obese have a lower life expectancy.
    ::肥胖者更容易患上许多严重的健康问题,包括代谢综合症;代谢综合症是一系列疾病,共同大大增加了感染的风险。这些疾病包括2型糖尿病、高血压和高浓度LDL胆固醇和三甘酸盐;其他各种疾病也可能与肥胖有关,包括女性的月经紊乱、某些类型、骨髓炎和抑郁症。此外,肥胖者的预期寿命也较低。

    From 1980 to 2002, the number of obese adults in the U.S. doubled. By 2004, almost one-third of U.S. adults aged 20 years or older were obese. The prevalence of obesity in the U.S. is the highest in the developed world. Given its prevalence and serious health risks, obesity is now a leading public health problem in this country.
    ::从1980年到2002年,美国肥胖成人人数翻了一番,到2004年,20岁或20岁以上的美国成人中几乎三分之一的人肥胖,肥胖症在美国的发病率是发达国家中最高的。 肥胖症的流行程度和严重的健康风险如今已成为美国最主要的公共卫生问题。

    The combination of eating too much and moving too little generally causes obesity. The best way to lose weight and avoid obesity is to eat less and exercise more. However, many factors may play a role in obesity, making it difficult for most people to eat wisely and lose weight. These factors may be genetic or environmental.
    ::饮食过量和移动过少的结合通常会导致肥胖。 减肥和避免肥胖的最佳办法是少吃少锻炼。 但是,许多因素在肥胖症中可能起到作用,使大多数人难以明智地饮食和减肥。 这些因素可能是遗传或环境因素。

    Several genes have been identified that control appetite and may contribute to some cases of obesity. An important environmental factor that contributes to obesity is the availability of high-fat, high- Calorie fast foods. Other environmental factors that may influence eating habits and contribute to obesity include stress, cultural traditions, and food advertisements. Some people who are obese have an called binge eating. Eating disorders are discussed in the Eating Disorders - Advanced concept.
    ::一些基因被确定为控制胃口的基因,并可能助长某些肥胖病例,造成肥胖的一个重要环境因素是高脂肪、高胆量快餐的供应。其他可能影响饮食习惯和造成肥胖的环境因素包括压力、文化传统和食品广告。一些肥胖者有一个叫作 " 狂吃 " 的饮食错乱,在 " 饮食紊乱 -- -- 高级概念 " 中讨论饮食紊乱。

      

     

    Summary
    ::摘要

    • Balanced eating is a way of eating that promotes good health. It includes eating several medium-sized meals regularly throughout the day.
      ::平衡饮食是增进健康的一种饮食方式,包括全天定期吃几顿中型饭。
    • The six food groups are grains, vegetables, fruits, oils, dairy, meat, and beans.
      ::这六个粮食群体是谷物、蔬菜、水果、油、奶制品、肉类和豆类。
    • Nutrient density is the ratio of nutrient content, measured in grams, to total energy content in kilocalories.
      ::养分密度是指以克计的营养含量与千卡热量总能量含量之比。
    • Obesity increases the risk of metabolic syndrome, menstrual disorders in females, certain types of cancer, osteoarthritis, and depression.
      ::肥胖增加了新陈代谢综合症、女性月经紊乱、某些类型的癌症、骨髓炎和抑郁的风险。

    Review
    ::回顾

    1. What are the six food groups?
      ::六个食物组是什么?
    2. What does the white tip of MyPyramid represent?
      ::我的金字塔的白色一角代表什么?
    3. What is the difference between the Harvard food pyramid and MyPyramid?
      ::哈佛食品金字塔和麦金字塔有什么区别?
    4. Where is unneeded energy stored in the body?
      ::人体储存的不需要的能量在哪里?
    5. How do you calculate body mass index (BMI)?
      ::您如何计算体重指数(BMI) ?