吃什麼？怎麼吃？看「我的盤子」

有些人認為現在這麼多的大胖子和小胖子都是第一代食物金字塔的錯，希望美國農業部能夠站出來，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版食物金字塔並沒有對「如何吃」做過多修改，而把更多心思花在了改進闡述說明上，希望能夠讓「金字塔」更簡單易懂，那樣人們就能夠做出更加正確健康的選擇了。雖然食物金字塔總是看上去很簡單，但是對於每一層上的食物究竟該吃多少，許多人還是會弄錯，或者根本不知道何為「量」，這就會導致吃過量。遺憾的是，這個問題並沒有納入修改計劃。

MyPlate

我的盤子

Whatever its shortcomings, the food pyramid has been retired.

不管怎樣，食物金字塔早應該退休了。

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).

我的盤子將會用一種簡單的方法形象地告訴大家五大類食物（水果、蔬菜、穀物、蛋白質、乳製品）要怎樣搭配才是健康的。

"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."

「這是一個簡單易行的辦法，能讓我們知道自己到底在吃什麼，作為一位母親，我覺得這將會極大地幫助到這個國家裡的所有父母」，第一夫人米歇爾·奧巴馬這樣評價道。「當爸爸媽媽辛苦了一天回到家裡時，馬上又要變身成廚師，裁判員，衛生員，還要兼任營養學家，那太難了。但是，我們總還是有時間看一下孩子們的餐盤，只要上面有一半滿滿的水果蔬菜，精益蛋白質、全麥食品和低脂乳製品各佔一小半，我們的任務就完成了。就是這麼簡單。」

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

以下便是我的盤子的精髓，要想吃的健康，就應該這樣搭配：

avoiding oversized portions

◆避免大塊的食物1

making half of their plate fruits and vegetables, including a variety of colors and eating fruits, vegetables, or unsalted nuts as snacks

◆水果蔬菜要佔到整個盤子的一半，顏色盡量豐富些，可以把水果、蔬菜以及無鹽堅果當零食1

switching to fat-free or low-fat milk (or try calcium-fortified soy drinks as a dairy alternative)

◆喝無脂或低脂牛奶，也可以選擇強化了蛋白質的豆漿

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

◆要吃穀物，但至少得有一半是全麥的

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

◆蛋白質的選擇要多樣，比如，一周吃兩次海產品，還有豆類，小塊的精肉豬肉

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.

當然，你還可以選擇制定一個每日食譜計劃，但是看一下盤子可以幫助監督下自己。一個裝滿了雞塊、披薩和意麵的盤子可不能讓你吃的健康全面。

That"s important, because dietary guidelines haven"t changed.

那是非常重要的，因為飲食指導也還是這樣說的。

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

跟著我的盤子吃還幫助你改善其他的飲食習慣，像是：

enjoying your food, but eating less.

◆愛上食物，但是吃的更少

eating fruit for dessert

◆用水果當甜點

making half of your grains whole grains

◆穀物中得有一半是全麥

eating a variety of protein foods

◆選擇不同種類的蛋白質

cutting back on sweet treats

◆減少甜食

avoid extra salt and sodium by comparing nutrition labels

◆注意比較標籤上的營養成分，避免攝入過多的鹽和鈉

drinking water instead of sugary drinks

◆用水代替甜味飲料

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