Dietary Guidelines for Americans 美国饮食指导www.shengfang.org
2. Balance the food you eat with physical activity -- maintain or improve your weight. Obesity is associated with many serious illnesses. Being too thin is linked to osteoporosis in women. For those who are overweight, the recommended loss of 1/2 to 1 pound per week should be accomplished by increasing physical activity and eating less fatty foods; more fruits, vegetables and cereals; less sugar and sweets; and little or no alcohol.

均衡的饮食和身体运动可以保持或者改善你的体重，肥胖往往和一些重大疾病有关。而对于女性而言，过于苗条往往意味着骨质疏松。对于那些超重的人来说，如果逐渐增加运动量和减少施用高脂肪食物，那么每周将会减少0.5到1磅；多吃水果和蔬菜，少吃甜食和糖果，最好不要喝酒。www.shengfang.org

3. Choose a diet with plenty of grain products, vegetables, and fruits. Most of the calories in the diet should come from these foods, which also are low in fat and provide fiber. The daily average for adults should include at least six servings of grain products, three servings of vegetables, and two servings of fruit. Because foods differ in the kinds of fiber they contain, it is best to include a variety of fiber-rich foods. Fiber should be obtained from foods, not supplements.

选择多吃谷类食物、水果、蔬菜，这些食物可以提供大部分能量来源卡路里，并且低脂肪高纤维。成人每天平均应该包括六份谷类、三份蔬菜、两份水果。各种不同的食物含有不同的纤维，所以最好食用多种高纤维食品。纤维可以从食物中获取，不需要补充。www.shengfang.org

我一直翻译不好 servings ,在SOHU看到：Nutrition FactsServing Size 5 pieces (55 g)Servings Per Container About 5 翻译为中文 营养明细每份五片（55克）每包约5份

low in fat and provide fiber 我差点翻译成为中文 保持苗条www.shengfang.org

4. Choose a diet low in fat, saturated fat, and cholesterol. Diets low in fat are associated with a lower risk of heart disease and certain cancers. The recommended limits are a fat intake of no more than 30% of calories, with less than 10% of the calories as saturated fat, and no more than 300 mg of cholesterol daily.

应该选择低脂肪、饱和脂肪、胆固醇的食物。低脂肪食物可以降低得心脏病和一些癌症的风险。建议每天不得超过300毫克的胆固醇，脂肪提供的卡路里不能超过30%，饱和脂肪的要少于10%。www.shengfang.org

5. Choose a diet moderate in sugars. The only legitimate concern with sugar consumption is tooth decay. However, the risk of tooth decay does not depend simply on the amount of sugar consumed but on the frequency of consumption of sugars and starches and how long they remain in contact with the teeth. Frequent eating of foods high in sugars and starches may be more harmful to teeth than eating them at meals and then brushing. Regular daily dental hygiene, including brushing, flossing, and an adequate intake of fluoride, will help prevent tooth decay. Children who live in communities whose water is not fluoridated should take a fluoride supplement. Individuals whose caloric needs are low should be cautious about eating high-sugar foods that contain unnecessary calories and few nutrients.

请选择中糖食品。食糖过多导致牙齿损坏。牙病的风险不是简单的因为摄入糖份的多少，还与食用糖、淀粉的频率有关，以及这些东西在牙齿保留的时间有关。经常吃高糖淀粉的食物对牙齿损坏很大，最好在饭间食用并饭后刷牙。定期作口腔卫生清理。包括刷牙、牙线、适量的氟。将有效的防止牙病。如果小孩子居住的地方公共饮用水中没有加F，那么应该适度补充。每个人需要的卡路里不是很高的，请谨慎食用高糖食品，它包含多余的卡路里和很少的营养。www.shengfang.org