郑爽为张翰整容:吃什么？怎么吃？看“我的盘子”

有些人认为现在这么多的大胖子和小胖子都是第一代食物金字塔的错，希望美国农业部能够站出来，修改一下。

Many were disappointed to find that not much had changed in the actual dietary guidelines that make up the pyramid or in the revised food pyramid in 2007. Instead, most of the changes were in how the guidelines were presented, supposedly making them more easily understandable so that people could actually follow them and learn to make healthier choices.Although the food pyramid has always seemed simple, many people misunderstood the original ranges in servings for each food group or didn't even know what a serving was supposed to be, which led to a lot of oversized portions and overeating. And unfortunately, the revised customized pyramid plans never really caught on.

令人失望的是，2007版食物金字塔并没有对“如何吃”做过多修改，而把更多心思花在了改进阐述说明上，希望能够让“金字塔”更简单易懂，那样人们就能够做出更加正确健康的选择了。虽然食物金字塔总是看上去很简单，但是对于每一层上的食物究竟该吃多少，许多人还是会弄错，或者根本不知道何为“量”，这就会导致吃过量。遗憾的是，这个问题并没有纳入修改计划。

MyPlate

我的盘子

Whatever its shortcomings, the food pyramid has been retired.

不管怎样，食物金字塔早应该退休了。

In its place - MyPlate, a simple place setting to help everyone visualize eating a healthy meal with the five food groups (fruit, vegetable, grains, protein and dairy food groups).

我的盘子将会用一种简单的方法形象地告诉大家五大类食物（水果、蔬菜、谷物、蛋白质、乳制品）要怎样搭配才是健康的。

"This is a quick, simple reminder for all of us to be more mindful of the foods that we're eating and as a mom, I can already tell how much this is going to help parents across the country," said First Lady Michelle Obama. "When mom or dad comes home from a long day of work, we're already asked to be a chef, a referee, a cleaning crew. So it's tough to be a nutritionist, too. But we do have time to take a look at our kids' plates. As long as they're half full of fruits and vegetables, and paired with lean proteins, whole grains and low-fat dairy, we're golden. That's how easy it is."

“这是一个简单易行的办法，能让我们知道自己到底在吃什么，作为一位母亲，我觉得这将会极大地帮助到这个国家里的所有父母”，第一夫人米歇尔·奥巴马这样评价道。“当爸爸妈妈辛苦了一天回到家里时，马上又要变身成厨师，裁判员，卫生员，还要兼任营养学家，那太难了。但是，我们总还是有时间看一下孩子们的餐盘，只要上面有一半满满的水果蔬菜，精益蛋白质、全麦食品和低脂乳制品各占一小半，我们的任务就完成了。就是这么简单。”

The key MyPlate messages are that to eat healthier, everyone should build a healthy plate by:

以下便是我的盘子的精髓，要想吃的健康，就应该这样搭配：

    avoiding oversized portions

◆避免大块的食物
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    making half of their plate fruits and vegetables, including a variety of colors and eating fruits, vegetables, or unsalted nuts as snacks

◆水果蔬菜要占到整个盘子的一半，颜色尽量丰富些，可以把水果、蔬菜以及无盐坚果当零食
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    switching to fat-free or low-fat milk (or try calcium-fortified soy drinks as a dairy alternative)

◆喝无脂或低脂牛奶，也可以选择强化了蛋白质的豆浆

    eating grains, but making sure that at least half of your grains are whole grains

◆要吃谷物，但至少得有一半是全麦的

    varying your choices of proteins, such as by eating seafood twice a week, eating beans, and eating small portions of lean meat and poultry

◆蛋白质的选择要多样，比如，一周吃两次海产品，还有豆类，小块的精肉猪肉

You can still create a daily food plan too, but a quick glance at your plate will help you know if you are on track. A plate that is full of chicken nuggets, pizza, or pasta at each meal isn't going to help you eat a healthy diet with all of the food groups.

当然，你还可以选择制定一个每日食谱计划，但是看一下盘子可以帮助监督下自己。一个装满了鸡块、披萨和意面的盘子可不能让你吃的健康全面。

That's important, because dietary guidelines haven't changed.

Using the MyPlate site will reinforce other healthy eating lessons, such as:

跟着我的盘子吃还帮助你改善其他的饮食习惯，像是：

    enjoying your food, but eating less.

◆爱上食物，但是吃的更少

    eating fruit for dessert

◆用水果当甜点

    making half of your grains whole grains

◆谷物中得有一半是全麦

    eating a variety of protein foods

◆选择不同种类的蛋白质

    cutting back on sweet treats

◆减少甜食

    avoid extra salt and sodium by comparing nutrition labels

◆注意比较标签上的营养成分，避免摄入过多的盐和钠

    drinking water instead of sugary drinks

◆用水代替甜味饮料