章节大纲

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  • 平衡食 食

    A variety of vegetables, pasta, and herbs arranged on a wooden surface for balanced eating.

    Which foods would be the best choice?
    ::哪种食物是最好的选择?

    Each day you make many food choices. You decide which lunch line to get into. Then you may choose an after-school snack. How can you make the most healthy decisions?
    ::每天你做许多食物选择。你决定进入哪条午餐线。然后你可以选择放学后点心。你如何做出最健康的决定?

    Choosing Healthy Foods
    ::选择健康食品

    Foods such as whole grain breads, fresh fruits , and provide the nutrients you need for good health. But different foods give you different . You also need different amounts of each nutrient. How can you choose the right mix of foods to get the proper balance of nutrients? Three tools can help you choose foods wisely: MyPyramid, MyPlate , and food labels.
    ::食品,如整份谷物面包、新鲜水果,以及提供健康所需的养分等。但不同的食品给您带来不同的食物。您也需要不同的营养。您也需要不同的营养物质。您如何选择正确的食物组合,以取得营养物的适当平衡?三个工具可以帮助您明智地选择食物:我的金字塔, MyPlate, 和食品标签。

    MyPyramid
    ::我的金字塔

    MyPyramid ( Figure ) is a diagram that shows how much you should eat each day of foods from six different food groups. It recommends the amount of nutrients you need based on your age, your gender, and your level of activity. The six food groups in MyPyramid are:
    ::MyPyramid (图) 是一张图表, 显示您每天应该吃六种不同食物组的食物。 它根据您的年龄、性别、活动水平, 推荐您需要多少营养。 MyPyramid 的六个食物组是:

    • Grains, such as bread, rice, pasta, and cereal.
      ::谷物,如面包、大米、意大利面和谷物。
    • Vegetables, such as spinach, broccoli, carrots, and sweet potatoes.
      ::蔬菜,如菠菜、花椰菜、胡萝卜和甜土豆。
    • Fruits, such as oranges, apples, bananas, and strawberries.
      ::水果,如橙子、苹果、香蕉和草莓。
    • Oils, such as vegetable oil, canola oil, olive oil, and peanut oil.
      ::植物油、甘蓝油、橄榄油、花生油等石油。
    • Dairy, such as milk, yogurt, cottage cheese, and other cheeses.
      ::乳制品,如牛奶、酸奶、干酪和其他奶酪。
    • Meat and beans, such as chicken, fish, soybeans, and beans.
      ::肉类和豆类,如鸡、鱼、大豆和豆类。
    MyPyramid diagram illustrating food groups: grains, vegetables, fruits, oils, dairy, meat, and beans.
    MyPyramid can help you choose foods wisely for good health. Each colored band represents a different food group. The key shows which food group each color represents. Which colored band of MyPyramid is widest? Which food group does it represent?

    In MyPyramid, each food group is represented by a band of a different color. For example, grains are represented by an orange band, and vegetables are represented by a green band. The wider the band, the more foods you should choose from that food group each day.
    ::在我的金字塔里,每个食品组由不同颜色的一组代表。 比如,谷物由橙色的一组代表,蔬菜由绿色的一组代表。 越宽的一组代表,你每天从该食物组中选择的食物越多。

    The orange band in MyPyramid is the widest band. This means that you should choose more foods from the grain group than from any other single food group. The green, blue, and red bands are also relatively wide. Therefore, you should choose plenty of foods from the vegetable, dairy, and fruit groups as well. You should choose the fewest foods from the food group with the narrowest band. Which band is narrowest? Which food group does it represent?
    ::MyPyramid 的橙色带是最宽的带。这意味着你应该从谷物组中选择比任何其他单一食物组更多的食物。绿色、蓝色和红色带也比较宽。你应该从蔬菜、奶制品和水果组中选择更多的食物。你应该从最窄带的食品组中选择最少的食物。哪个带最窄?它代表哪个食物组呢?

    Are you wondering where foods like ice cream, cookies, and potato chips fit into MyPyramid? The white tip of MyPyramid represents foods such as these. These are foods that should be eaten only in very small amounts and not very often. Such foods contain very few nutrients and are called nutrient-poor. Instead, they are high in fats, sugars, and sodium, which are nutrients that you should limit in a healthy eating plan. Ice cream, cookies, and potato chips are also high in calories . Eating too much of them may lead to unhealthy weight gain.
    ::你是否想知道冰淇淋、饼干和薯片等食品在麦金字塔中的位置?麦金字塔的白端代表了这类食品。这些食品应该只用很少的数量,而且并不经常被吃。这些食品含有很少的营养素,被称为营养贫乏。相反,脂肪、糖和钠含量高,是健康饮食计划应该限制的营养素。冰淇淋、饼干和薯片的热量也很高。吃太多的食物可能导致不健康的体重增加。

    Healthy Eating Guidelines
    ::健康饮食准则

    • Make at least half your daily grain choices whole grains. Examples of whole grains are whole wheat bread, whole wheat pasta, and brown rice.
      ::每天至少做一半的谷物选择。 整个谷物的例子包括全麦面包、全麦意大利面和棕米。
    • Choose a variety of different vegetables each day. Be sure to include both dark green vegetables, such as spinach and broccoli, and orange vegetables, such as carrots and sweet potatoes.
      ::每天选择各种不同的蔬菜。 一定要包括暗绿色蔬菜, 如菠菜和花椰菜, 以及橙色蔬菜, 如胡萝卜和甜土豆。
    • Choose a variety of different fruits each day. Select mainly fresh fruits rather than canned fruits and whole fruits instead of fruit juices.
      ::每天选择各种不同的水果。主要选择新鲜水果,而不是罐头水果和全部水果,而不是果汁。
    • When choosing oils, choose unsaturated oils, such as olive oil, canola oil, or vegetable oil.
      ::在选择油时,选择不饱和油,如橄榄油、甘蓝油或植物油。
    • Choose low-fat or fat-free milk and other dairy products. For example, select fat-free yogurt and low-fat cheese.
      ::选择低脂肪或无脂肪牛奶和其他奶制品。例如,选择无脂肪酸奶和低脂肪奶酪。
    • For meats, choose fish, chicken, and lean cuts of beef. Also, be sure to include beans, nuts, and seeds .
      ::对于肉类,选择鱼、鸡和牛肉的精切。同样,一定要包括豆子、坚果和种子。

    MyPlate
    ::MyPlate 模板

    In June 2011, the United States Department of replaced My Pyramid with MyPlate. MyPlate depicts the relative daily portions of various food groups ( Figure ). See for more information.
    ::2011年6月,美国国务院用MyPlate取代我的金字塔。 MyPlate描述了各种食品组的相对日常部分(图 )。请参见更多信息。

    MyPlate graphic showing portions for 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:

    1. Balancing Calories
    ::1. 平衡卡路里

    • 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. 减少粮食

    • Compare sodium in foods like soup, bread, and frozen meals; choose the foods with lower levels.
      ::比较汤、面包和冷冻膳食等食物中的钠; 选择较低水平的食物。
    • Drink water instead of drinks with high levels of sugar.
      ::而不是喝高糖量的饮料。

    Using Nutrition Facts Labels
    ::利用营养事实标签

    In the United States and other nations, packaged foods are required by law to have nutrition facts labels. A nutrition facts label ( Figure ) shows the nutrients in a food. Packaged foods are also required to list their ingredients .
    ::在美国和其他国家,法律要求包装食品有营养事实标签,营养事实标签(图)显示食物中的营养成分,包装食品也需要列出其成分。

    The information listed at the right of the label tells you what to look for. At the top of the label, look for the serving size. The serving size tells you how much of the food you should eat to get the nutrients listed on the label. A cup of food from the label pictured below is a serving. The calories in one serving are listed next. In this food, there are 250 calories per serving.
    ::标签右侧列出的信息告诉您要寻找什么。 在标签顶端, 请查找服务大小 。 服务大小可以告诉您您要吃多少食物才能得到标签上列出的营养素 。 下面的标签上显示的一杯食物是一种服务 。 下面列出一个服务的卡路里。 在此食物中, 每个服务有250卡路里 。

    Nutrition facts label detailing serving size, calories, and nutrient percent daily values.
    Reading nutrition facts labels can help you choose healthy foods. Look at the nutrition facts label shown here. Do you think this food is a good choice for a healthy eating plan? Why or why not?

    Next on the nutrition facts label, look for the percent daily values (% DV) of nutrients. Remember the following tips when reading a food label:
    ::在营养事实标签的下一个标签上,请寻找营养品的日值百分比(% DV) 。在阅读食品标签时记住以下提示 :

    • A food is low in a nutrient if the percent daily value of the nutrient is 5% or less.
      ::如果食物的日营养值为5%或更低,则食物的营养含量较低。
    • The healthiest foods are low in nutrients such as fats and sodium.
      ::最健康的食物在脂肪和钠等营养素方面较低。
    • A food is high in a nutrient if the percent daily value of the nutrient is 20% or more.
      ::如果食物的日营养值达到或超过20%,那么食物的营养含量就很高。
    • The healthiest foods are high in nutrients such as fiber and proteins .
      ::最健康的食品在纤维和蛋白质等营养素中含量较高。

    Look at the percent daily values on the food label ( Figure ). Which nutrients have values of 5% or less? These are the nutrients that are low in this food. They include fiber, vitamin A, vitamin C, and iron. Which nutrients have values of 20% or more? These are the nutrients that are high in this food. They include sodium, potassium, and calcium .
    ::查看食品标签上的每日百分比值( 图 ) 。 哪些营养素的值是5%或5%以下? 这些营养素是这种食品中的低营养素。 它们包括纤维、 维生素A、 维生素C和铁。 哪些营养素的值是20%或以上? 这些营养素是这种食品中的高营养素。 它们包括钠、 钾和钙。

    Balancing Food with Exercise
    ::平衡食物与运动

    Look at MyPyramid ( Figure ). Note the person walking up the side of the pyramid. This shows that is important for balanced eating. Exercise helps you use any extra energy in the foods you eat. The more active you are, the more energy you use. You should try to get at least an hour of physical activity just about every day. Pictured below are some activities that can help you use extra energy ( Figure ).
    ::查看 MyPyramid (图 ) 。 注意在金字塔边行走的人。 这显示了平衡饮食的重要性。 运动有助于您在食物中使用任何额外的能量。 运动越活跃, 你使用的能量就越多。 您应该尝试每天至少运动一个小时。 下面的图片是一些能帮助您使用额外能量的活动( 图 ) 。

    Four activities showing calories burned per hour: basketball, jumping rope, walking, and soccer.
    All of these activities are good ways to exercise and use extra energy. The calories given for each activity are the number of calories used in an hour by a person that weighs 100 pounds. Which of these activities uses the most calories? Which of the activities do you enjoy?

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

    Any unused energy in food is stored in the body as fat. This is true whether the extra energy comes from carbohydrates , proteins, or lipids . What happens if you take in more energy than you use, day after day? You will store more and more fat and become overweight.
    ::食物中任何未使用的能量都以脂肪的形式储存在身体中。无论额外的能量来自碳水化合物、蛋白质或脂质,这都是事实。如果你日复一日地吸收比用量更多的能量,会发生什么?你会储存更多脂肪,并变得超重。

    Eventually, you may become obese. Obesity is having a very high percentage of body fat. Obese people are at least 20 percent heavier than their healthy weight range. The excess body fat of obesity is linked to many diseases. Obese people often have serious health problems, such as , high , and high cholesterol. They are also more likely to develop arthritis and some types of . People who remain obese during their entire usually do not live as long as people who stay within a healthy weight range.
    ::最后,你可能会变得肥胖。肥胖症的人体脂肪比例非常高。肥胖症患者至少比其健康体重范围高20%。肥胖症患者超重与许多疾病有关。肥胖症患者通常有严重的健康问题,如高、高、高胆固醇。他们还更有可能发展关节炎和某些类型的疾病。在整个身体中仍然肥胖的人通常不会像在健康体重范围内生活的人那样长。

    The current generation of children and teens is the first generation in our history that may have a shorter life than their parents. The reason is their high rate of obesity and the health problems associated with obesity. You can avoid gaining weight and becoming obese. The choice is yours. Choose healthy foods by using MyPyramid and reading food labels. Then get plenty of exercise to balance the energy in the foods you eat.
    ::当今一代的儿童和青少年是我们历史上第一代可能比父母寿命短的一代人。 原因是他们的肥胖率高,以及肥胖导致的健康问题。 你可以避免体重增重和肥胖。 选择权在你。 选择健康食物的方式是使用 MyPyramid 和阅读食品标签。 然后用大量运动来平衡食物的能量。

    Summary
    ::摘要

    • MyPlate, MyPyramid, and food labels are tools that can help you choose the best foods for healthy eating.
      ::MyPlate, MyPyramid, 和食品标签是工具 可以帮助您选择最好的食物 用于健康饮食。
    • 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。

    Explore More
    ::探索更多

    Use the resource below to answer the questions that follow.
    ::利用以下资源回答以下问题。

    • How To Create A Balanced Meal at (4:25)
      ::如何在( 4: 25) 创建平衡的餐饮

     

     

    1. What should the biggest section of your plate be filled with?
      ::你盘子上最大的部分应该装上什么?
    2. What does it mean when vegetables have bright colors?
      ::当蔬菜有明亮的颜色时是什么意思?
    3. Why are whole grains better for you than refined grains?
      ::为什么整粒谷类比精制的谷类更适合你呢?
    4. What are five good sources of whole grains?
      ::全部谷物的五个好来源是什么?

    Review
    ::回顾

    1. Which food group contains soybeans, kidney beans, and fish?
      ::哪一组食物含有大豆、肾豆和鱼?
    2. Complete this sentence: The healthiest foods are low in nutrients such as _______ and _______, and high in nutrients such as _______ and _______.
      ::补充本句:最健康的食品营养素含量低,如和,营养素含量高,如和。
    3. What happens if you take in more energy than you use, day after day?
      ::如果你日复一日的消耗能量 超过你用过的能量怎么办?
    4. According to MyPyramid, you should eat most from what group of foods each day?
      ::据我的金字塔说,你应该每天吃多少食物?