美国最新膳食指南
2016年1月7日美国农业部发布了《2015-2020美国居民膳食指南》。这份指南集合了许许多多的营养学、临床医学、公共卫生领域的专家，每5年更新一次，算是最先进、最靠谱的指南了，堪称风向标。
Follow a healthy eating patternacross the lifespan. All food and beverage choices matter. Choose a healthyeating pattern at an appropriate calorie level to help achieve and maintain ahealthy body weight, support nutrient adequacy, and reduce the risk of chronicdisease.
始终保持健康的饮食模式。食物和饮料的选择对健康都有影响。选择能量适当的健康饮食模式，不仅有助于达到和维持健康体重，保证获得充足营养素，还可减少慢性病的发病风险。
Focus on variety, nutrient density,and amount. To meet nutrient needs within calorie limits, choose a variety ofnutrient-dense foods across and within all food groups in recommended amounts.重视食物的多样性、营养素含量和摄入量。按推荐量从各种食物中选择营养素密度高的食物，既能满足营养需求，又能限制能量摄入。
Limit calories from added sugarsand saturated fats and reduce sodium intake. Consume an eating pattern low inadded sugars, saturated fats, and sodium. Cut back on foods and beverageshigher in these components to amounts that fit within healthy eating patterns.
限制来自添加糖和饱和脂肪的能量摄入，并减少钠的摄入量。实践低添加糖、低饱和脂肪和低钠的饮食模式。少吃含这些成分高的食物和饮料，以形成健康饮食模式。
Shift to healthier food andbeverage choices. Choose nutrient-dense foods and beverages across and withinall food groups in place of less healthy choices. Consider cultural andpersonal preferences to make these shifts easier to accomplish and maintain.
转变食物选择习惯，选择健康的食物和饮料。选择各种食物中营养素密度高的食物和饮料，替换相对不健康的食物。充分考虑文化背景和个人喜好，使这些习惯的转变更容易实现和维持。
Support healthy eating patterns forall. Everyone has a role in helping to create and support healthy eatingpatterns in multiple settings nationwide, from home to school to work tocommunities.
无论何时何地，都应支持和实践健康饮食模式。从家庭到学校到工作场合到社区，每个人都有义务帮助创建和支持健康饮食模式。
［饮食小建议］
喝咖啡能算是健康饮食吗？
摄入的饱和脂肪所含热量占一天总热量的比例不超过10%。
含糖酒水，换成不加糖的。
吃凤梨酥之类加糖的点心，不如直接吃水果。
巧克力当零食，不如吃不加盐的，没炒制过的坚果。
直接用油，比用黄油炒菜，摄入热量更少。
 |
Follow a healthy eating patternacross the lifespan. All food and beverage choices matter. Choose a healthyeating pattern at an appropriate calorie level to help achieve and maintain ahealthy body weight, support nutrient adequacy, and reduce the risk of chronicdisease.
始终保持健康的饮食模式。食物和饮料的选择对健康都有影响。选择能量适当的健康饮食模式，不仅有助于达到和维持健康体重，保证获得充足营养素，还可减少慢性病的发病风险。
 |
Focus on variety, nutrient density,and amount. To meet nutrient needs within calorie limits, choose a variety ofnutrient-dense foods across and within all food groups in recommended amounts.重视食物的多样性、营养素含量和摄入量。按推荐量从各种食物中选择营养素密度高的食物，既能满足营养需求，又能限制能量摄入。
 |
Limit calories from added sugarsand saturated fats and reduce sodium intake. Consume an eating pattern low inadded sugars, saturated fats, and sodium. Cut back on foods and beverageshigher in these components to amounts that fit within healthy eating patterns.
限制来自添加糖和饱和脂肪的能量摄入，并减少钠的摄入量。实践低添加糖、低饱和脂肪和低钠的饮食模式。少吃含这些成分高的食物和饮料，以形成健康饮食模式。
 |
Shift to healthier food andbeverage choices. Choose nutrient-dense foods and beverages across and withinall food groups in place of less healthy choices. Consider cultural andpersonal preferences to make these shifts easier to accomplish and maintain.
转变食物选择习惯，选择健康的食物和饮料。选择各种食物中营养素密度高的食物和饮料，替换相对不健康的食物。充分考虑文化背景和个人喜好，使这些习惯的转变更容易实现和维持。
 |
Support healthy eating patterns forall. Everyone has a role in helping to create and support healthy eatingpatterns in multiple settings nationwide, from home to school to work tocommunities.
无论何时何地，都应支持和实践健康饮食模式。从家庭到学校到工作场合到社区，每个人都有义务帮助创建和支持健康饮食模式。
［饮食小建议］
喝咖啡能算是健康饮食吗？
 |
摄入的饱和脂肪所含热量占一天总热量的比例不超过10%。
 |
含糖酒水，换成不加糖的。
 |
吃凤梨酥之类加糖的点心，不如直接吃水果。
 |
巧克力当零食，不如吃不加盐的，没炒制过的坚果。
 |
直接用油，比用黄油炒菜，摄入热量更少。
 |
