5 Steps Reset Your Eating Patterns 五个步骤重置你的饮食习惯

Follow a healthy eating pattern across the lifespan. All food and beverage choices matter. Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease.

把健康饮食习惯贯彻你的一生。所有食物和饮品的选择都至关重要。选择适当热量水平的健康饮食习惯有助达到和维持健康体重、满足足够营养以及减少患慢性病风险。

A Healthy Eating Pattern Includes: 

健康饮食习惯包括：

水果、蔬菜、蛋白质

奶制品、谷物、油

A Healthy Eating Pattern Limits: 

健康饮食习惯要限制：

饱和脂肪和反式脂肪、添加糖、盐

Focus on variety, nutrient density, and amount. To meet nutrient needs within calorie limits, choose a variety of nutrient dense foods across and within all food groups in recommended amounts.

注重食物多样性、营养含量以及食用量。为了在一定热量范围内满足营养所需，要在推荐食用量范围内跨越所有食物群组选择多样的富含营养的食物。

Example Meal:  

例餐：

Limit calories from added sugars and saturated fats and reduce sodium intake. Consume an eating pattern low in added sugars, saturated fats, and sodium. Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns.

限制来自添加糖和饱和脂肪的热量，减少钠的摄入。养成低添加糖、低反式脂肪和低钠的饮食习惯。减少摄入富含这些成分的食物和饮料，养成健康饮食习惯。

Example Sources of: 

这些来源的例子：

Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages across and within all food groups in place of less healthy choices. Consider cultural and personal preferences to make these shifts easier to accomplish and maintain.

转换成选择更健康的食物和饮料。选择跨越所有食物群组的富含营养的食物和饮料，以取代不健康的选择。要考虑文化和个人的喜好，使这些转换更容易实现和维持。

Replace typical food and beverages choices with more nutrient-dense options. 

用更富营养的食物选择替代典型的食物和饮料。

Example:

例子：

Support healthy eating patterns for all. Everyone has a role in helping to create and support healthy eating patterns in multiple settings nationwide, from home to school to work to communities.

人人都要支持健康饮食习惯。从家庭到学校、到工作场所、到社区，在全国范围内，每个人都要对创建和支持健康饮食习惯发挥作用。

（来源：2015-2020美国居民膳食指南）

（感谢世界卫生组织新发传染病监测研究与培训合作中心陈伟师博士提供专业指导）

统筹：宁可儿

翻译：曦檬子

美编：晓马哥