How Much Food Should I Eat? 　我該吃多少食物？

侯怡選擇

People today eat far more than they used to—and far more than they need to. This means that theyre always taking in more calories1 than their bodies can use. However， many of us dont know that were eating too much. Its easier for people who always eat too much to become overweight. They will easily get a number of healthy problems， including2 breathing and sleeping problems， and even depression3. More fat people will have heart disease4 and stroke5.

如今，人們吃的東西比過去多得多，也比他們身體所需要的多得多。這就意味著人們攝入的卡路里總是比身體所要消耗的卡路里要多。但是，許多人都沒有認(rèn)識(shí)到自己吃得太多了?？偸沁^度飲食的人更容易超重，也會(huì)引發(fā)許多健康問題，包括呼吸和睡眠問題，甚至還會(huì)得抑郁癥。越來越多的肥胖者會(huì)患心臟病和中風(fēng)。

So what can you do to stop it？ Firstly， you should know about two things： serving sizes and how many kingds of? different foods should you eat.

那么要做些什么來阻止這一切發(fā)生呢？首先，你必須清楚兩件事：一是食物的份量大小，二是應(yīng)該攝入不同的食物種類是多少。

About Serving Sizes

關(guān)于食物的份量大小

The label6 on any food package7 will give you a nutrition8 information9. The information can give a serving size for that food. This serving size is not telling you how much food you should eat. Its just telling you how many calories and nutrition， how much fat， sugar， and salt youll get from the food.

食品包裝上的標(biāo)簽會(huì)告訴你食物的營(yíng)養(yǎng)信息。這些信息會(huì)告知食物的份量大小。食物的份量大小并不是告訴你應(yīng)該吃多少食物，它只是告訴你食物中卡路里、營(yíng)養(yǎng)成分、脂肪、糖和鹽的含量。

Learn How to Eat

學(xué)會(huì)如何吃

Serving sizes tell you how much nutrition youre getting from the food. They dont tell you which foods you need to stay healthy. But MyPlate can do that for you. For MyPlate， there are four parts and milk product， so that there are five food groups： fruits， vegetables， grains， protein10 and milk product.

份量大小能夠告訴你能夠從食物中攝取多少營(yíng)養(yǎng)，但并不能告訴你哪種食物能讓你保持健康，然而“我的餐盤”卻可以?！拔业牟捅P”有四個(gè)部分，再加上一份奶制品，這樣就有了五類食物：水果、蔬菜、谷物、蛋白質(zhì)和奶制品。

The Divided11 Plate

分盤制

Heres a great way to keep the food you eat， that is “divided plate”. Divide your plate into four parts. Use one of the quarters for protein. Use another quarter for starch12. Then fill the half with vegetables and fruit. None of the foods should cover another kind of food！“Divided plate” can help you keep the food you eat. It can also help you to balance13 your meals.

有個(gè)不錯(cuò)的方法可以控制攝入食物的量，那就是“分盤制”。把你的盤子分為四個(gè)部分，四分之一盛蛋白質(zhì)類的食物，四分之一盛淀粉類的食物，剩下的一半則用來盛蔬菜和水果。這些食物之間不能重合！“分盤制”能幫你控制攝入食物的量，還可以幫助你平衡膳食。

Most importantly， let your stomach tell you when youre done with a meal. The key to keeping health is to see your body when its hungry and when its full.

最重要的是，要讓你的胃來衡量自己是否吃飽了。保持健康的關(guān)鍵在于關(guān)注自己的身體，它會(huì)告訴你何時(shí)饑，何時(shí)飽。

（英文原文選自：teenkidsnews.com）