减肥瘦身英语口语话题第9期:饮食均衡（打印版）

　　Remember having to memorize the four food groups when you were a kid and wondering if you were really going to need this information when you grew up?

　　记得你小时候要死背，而当时却怀疑长大后是否真会需要这些信息的四大食物群吗?

　　Knowing the food groups helps you plan a well-balanced weight-loss diet. But today，thanks to the folks at the U.S.Department of Agriculture (USDA),there are six food groups,A healthy diet should incorporate foods from all of them:

　　认识这些食物群可以帮助你拟定均衡的饮食计划。但现在，因为美国农业部人员的进一步研究，所有食物分成了六个食物群。一套健康的饮食应该涵盖下列六组食物群:

　　Grains,breads and cereals provide fiber,vitamins and minerals,Eat 6 to 11 servings daily of foods like rice,pasta,bread,crackers,grits,pancakes,noodles,bagels,biscuits,corn muffins,English muffins.A sample serving is a slice of bread,an ounce of cereal or a half cup of cooked rice.

　　谷类、面包和麦片类提供了纤维质、维他命及矿物质等养分。每天要吃六到十一种像米饭、面食、面包、薄脆饼干、粗谷类、薄煎饼、面条、贝果、小饼干、玉米松饼、英式松饼等食物。以下是一套餐点模板:一片面包、少许麦片或半碗饭。

　　Vegetables contain loads of nutrients,Eat 3 to 5 servings daily. A serving is an average-size potato, a cup of carrots or a medium plate of salad. Be sure to consider the full range of vegetables. Besides potatoes and starchy vegetables，you need dark green vegetables like broccoli，spinach and lettuce. Deep yellow and orange veggies like carrots should also be on your regular menu.

　　蔬菜含有大量营养素。每天要吃三到五份蔬菜。一份蔬菜可以是一个普通大小的马铃薯、一杯红萝卜或一盘中盘的生菜。务必要把所有的蔬菜都列入考虑。除了吃马铃薯和含有淀粉质的蔬菜外，你还需要像花椰菜、菠菜以及葛首等深绿色蔬菜。像红萝卜之类的深黄色及橘色蔬菜也应该要列入你平日的菜单中。

　　Fruits are rich sources of vitamin C and other vitamins and minerals. Eat 2 to 4 servings a day. A serving equals an average size fruit，6 ounces of fruit juice or 1/4 cup of dried fruit. Make half your daily fruit intake citrus fruits(like oranges) or berries.

　　水果是丰富的维他命c、其他维他命和矿物质的来源。每天要吃两到四份水果。每一份水果可以是一个一般大小的水果、六盎司的果汁或四分之一杯的果干。你每天摄取的水果有一半应当是柑橘类(像柳橙)或草莓。

　　Meat，fish, poultry, eggs，legumes (beans，peas and nuts)and seeds are good sources of protein, of which you need approximately 60 grams per day. These also provide many vitamins and minerals. Eat 2 to 3 servings daily. A serving equals about 5 to 7 ounces.

　　肉类、鱼、家禽、蛋、豆类(豆子、豌豆及坚果)和种子类都是很好的蛋白质来源，而这些食物你每天都要摄取大约六十克的量。这些食物也提供多种维他命与矿物质。每天要吃两到三份，每份大约是五到七盎司。

　　Dairy products are good sources of protein, calcium(especially good for children in building strong bones and also for women in helping prevent bone-weakening osteoporosis)and other minerals and vitamins. You should have 2 daily servings of milk, yogurt or cheese. A serving equals a cup of milk or yogurt, or an ounce of cheese.

　　乳制品是很好的蛋白质、钙质(尤其对骨骼正需要强壮发展的孩童很有益处，也可以帮助女性预防骨质疏松症)及其他矿物质和维他命的来源。每天应该吃两份牛奶、酸奶、或奶酪。每份的量约为一杯牛奶或酸奶、或一盎司的奶酪。

　　Fats，sweets and alcohol are high in calories. They may be tempting，but they're low in nutrition and should be consumed in moderation.

　　脂肪、甜食及含酒精的饮料热量都很高。它们会很诱人，但营养价值低，因此食用这些食物时应该要有节制。

减肥瘦身英语口语话题 第9期:饮食均衡（在线收听）

减肥瘦身英语口语话题第9期:饮食均衡（在线收听）