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美国食物指引
Dietary Guidelines for Americans
Although early versions of food-group systems provided practical guidelines for avoiding nutrient deficiencies, they did not directly address the prevention of other diet-related health problems. To deal with this matter, the U.S. Department of Agriculture and the U.S. Department of Health and Human Services have published Dietary Guidelines for Americans to help individuals meet nutrient requirements, promote health, support active lives, and reduce chronic disease risks. The current (1995) report notes that eating is one of life"s great pleasures, but that diet is important to health at all stages of life. The Dietary Guidelines apply to food intake over several days and not to single meals or foods. They are:
1. Eat a variety of foods. No single food can supply all the nutrients in needed amounts. To ensure variety and a well-balanced diet, choose foods each day from the five major food groups displayed in the Food Guide Pyramid: vegetables (3-5 servings); fruits (2-4 servings); breads, cereals, rice, and pasta (6-11 servings); milk, yogurt, and cheese (2-3 servings); and meat, poultry, fish, dry beans, eggs, and nuts (2-3 servings). Since foods within each group vary somewhat in nutrient content, it is best to vary one"s choices within each group. Vitamin or mineral supplements at or below the RDA are safe but rarely needed by people who eat an appropriate variety of foods. Supplements may be appropriate for certain people, but they are not a substitute for proper food choices.
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.
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.
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.
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.
6. Choose a diet moderate in salt and sodium. This can be accomplished by learning to enjoy the flavors of unsalted foods, adding little or no salt during cooking or at the table, flavoring foods with herbs or spices, and limiting intake of foods that are obviously salty or contain significant amounts of hidden salt. (The relationship between sodium intake and high blood pressure is discussed later in this chapter.)
7. If you drink alcoholic beverages, do so in moderation. Alcohol itself contains seven calories per gram, and alcoholic beverages provide contain few or no nutrients. Moderate drinking (no more than one drink per day for women and two drinks per day for men) is associated with a lower-than-average risk of coronary heart disease, but higher levels of alcohol intake increase the risk of high blood pressure and stroke and can cause many other problems. Complete abstention is advisable for women who are pregnant or trying to conceive and for people planning to drive a car, engage in another activity that requires attention or skill, or use medications that can enhance alcohol"s effects.
Single copies of Nutrition and Your Health: Dietary Guidelines for Americans (HG 232, 1995) are available for 50￠ from the Consumer Information Center, Department 378-C, Pueblo, CO 81009. Detailed suggestions for implementing the guidelines are included in Dietary Guidelines and Your Diet (HG-252, 1992), available from the Superintendent of Documents, U.S. Government Printing Office, Washington, DC 20402. They are also available online.
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