下载文档原格式
美国饮食指南美国的饮食指南每5年更新一次，2011年6月2日美国农业部和卫生与公众服务部联合发布了新版饮食指南图，称为"我的盘子"，是饮食指南的第七版。
新版饮食指南，用来替代过去使用了20年的饮食指南图"我的金字塔'旧版"我的金字塔〃饮食指南，把谷物放在最底层，中间是水果和蔬菜，再往上是肉、蛋、奶和坚果类，最顶端是脂肪和糖，在旁边还有建议摄取的范围量。
2005年发布的金字塔，曾有12个版本，采取哪一种，取决于一个人的活动釆量和热層聂入量。
即使这样，大家还是对怎么吃很困惑。
而新版饮食指南，只要看看盘子里食物的比例就能大致判断吃的是否符合健康饮食标准。
新版饮食指南"我的盘子"，建议每人每天摄入的食盐量应控制在2300毫克内以，51岁以上以及患有高血压、糖尿病等慢性疾病的人，每天所摄入的食盐量应控制在1500毫克以内。
建议减少脂肪、糖和细粮的摄入量，代之以粗粮、水果、蔬菜、低脂奶制品、瘦肉、禽类和海鲜，为避免饮食过量，使蔬菜和水果的摄入量占所有食物一半以上，并以水代替含糖饮料等。
严格控制固态脂肪（即饱和脂肪和反式脂肪）摄入量，而非固态的单不饱和脂肪酸和多不饱和脂肪酸(如橄榄油、鱼油、核桃等）不必严格控制。
对糖的摄入量也要严格控制。
新版饮食指南，将盘子分成4块，左侧两块分别是水果和蔬菜，右侧两块分别是谷物和蛋白质。
盘子右上角是一个蓝色小盘子，标注"乳制品"。
图中显示，蔬菜和谷物两个色块最大，蔬菜那块又比谷物大一点，显示饮食中增加蔬菜的量有益于健康。
谷物和蛋白质的色块大小相当，只略比蛋白质大一点点。
蛋白质应该来自肉类和植物类，包括各种畜禽类、海鲜类和坚果、豆类等。
不吃或少吃含固态脂肪多的比萨饼、炸薯条、鸡块、乳酪、全脂牛奶和香肠等食品。
指南建议人们，要吃平衡饮食，享受食物，但要少吃，避免吃过量食物，要让饮食（盘子）的一半是水果和蔬菜，要多吃豆类、水产品，谷物中的一半是全麦的，用全麦粉代替精白面，喝无脂或低脂牛奶，选吃低盐食物，不吃决餐、肥肉，少喝酒，用有益于健康的油脂替固态脂肪；多吃含纤维、钾及维生素D的食物；喝水而不要喝甜饮料等。
美国饮食礼仪英文版【篇一：中美饮食文化差异英文版加翻译】【篇二：美国饮食礼仪文化】饮食第一篇面包通常区分意大利白面包italian (white)、全麦whole wheat、蜂蜜燕麦honey oat、意大利薄荷起司italian herb and cheese和烤蒜roasted garlic口味，这是在美国点三明治的第一步，你得告诉对方要哪种面包为底。
接着，除了你主动指明的特定三明治后，就要选择cheese和配菜 veggies。
cheese区分为：意大利干熏起司provolone、美国起司american、瑞士起司swiss, 切碎的英式蒙特利起司shredded monterey cheddar。
配菜有：洋葱onion、莴苣lettuce、蕃茄tomato、黄瓜cucumber、青椒green pepper、小黄瓜pickles、橄榄olives、香蕉胡椒banana peppers、盐salt、胡椒pepper、墨西哥胡椒jalapeno peppers、意大利香料oregano、切碎的胡萝卜shredded carrots等。
若你看得眼花缭乱，又或者什么都想尝尝，那么你就可以直接说：“everything”!如果你只有一两样不想吃，可直接跟对方说：“no xx”。
譬如讨厌洋葱说：“no onion please！” 最后还要为三明治涂上好吃的酱sauces and dressing。
现场提供的有：清淡的美乃滋lite mayonnaise、芥末mustard、带甜味的烤肉酱bbq sauce、意大利色拉酱italian dressing、美乃滋mayonnaise、乡村色拉酱ranch、由美乃滋、芥末、莱姆汁和大蒜等调制成的chipotle southwest sauce、棕色芥末brown mustard、蜂蜜芥末honey mustard、甜洋葱酱sweet onion sauce、醋vinegar、水牛酱buffalo sauce等。
美国餐桌礼仪中英对照，赶紧来学习吧每个国家有自己的国家餐桌的礼仪，美国也不例外，那么你们知道美国的餐桌礼仪中英文对照是怎样的吗?下面是店铺为大家准备的美国餐桌礼仪中英对照，希望可以帮助大家!美国餐桌礼仪中英对照餐桌礼仪是进餐时的礼节，也包括怎样有礼貌地使用餐具。
不同的文化有不同的餐桌礼仪。
事实上很多礼节是从实际需要而演变来的，比如把手肘放在餐桌上是属于不礼貌的行为，因为把手肘放在桌面上的时候就有把碗、杯打翻的可能。
然而每一个家庭或者一些群体有他们自己的餐桌礼仪标准，也有他们自己对于这些礼仪如何严格执行程度的规定。
(Table manners are the rules of etiquette used while eating, which may also include the appropriate use of utensils. Different cultures observe different rules for table manners. Many table manners evolved out of practicality. For example, it is generally impolite to put elbows on tables, since doing so creates a risk of tipping over bowls and cups. Each family or group sets its own standards for how strictly these rules are to be enforced.) 美国的餐桌礼仪饭前(Before dining)餐桌上都不应该戴帽子;在白天拜访别人的时候女士专用的帽子例外。
(Men's and unisex hats should never be worn at the table. Ladies' hats may be worn during the day if visiting others.) 在正式的宴会中，男士们须站在自己的座位后面，等女士们都坐下了以后，才能坐下。
美国饮食的英语作文Fast-food chains，American-style，are currently on the increase all over the world．Most of these places work on a similar principle．There is a long counter，above which is displayed a list（often with pictures）of the items available，and behind which several people（often students working for the minimum wage）are serving．Individual queues form in front of each assistant．You receive what you order more or less immediately and take it on a tray to a table，picking up thing like straws，pepper，salt，ketchup，pickles and napkins（usually paper napkins）on the way．If you can’t see any knives and forks，this means you are supposed to eat with your hands．If you can’t see any straws，that’s because they are hiding in the straw dispenser that you have to fiddle with the bottom of it to get a straw （one at a time）to emerge．When you’ve finished，you yourself throw away everything except the tray．Many fast-food places have drive-in facilities．You place your order from your car via a microphone and then drive round to a special window to pay and pick it up．You may even encounter places where a waitress bring your meal out，and you sit and eat it in the car from a tray hooked over the door through the open window．You may be asked if your order is “for here” or “to go ”．In some states there is no sales tax on food consumed．。
美国人吃饭用刀叉，而且他们的用餐方式是很有讲究的。
因此，在应邀与美国朋友一起吃饭时，应特别注意他们的用餐习惯。
一般情况下，餐桌上摆放有一幅餐刀和两幅餐叉，外边的餐叉供你吃色拉，里边的餐叉用于吃主食和其它点心食品，餐刀用来切肉食。
如果你两手并用，应左手握叉，右手握刀，而且一次握刀时间不能太长。
美国人的早餐有：炒或煮鸡蛋、香肠、油炸土豆片、薄煎饼、果子冻、烤面包、松饼、桔子汁以及咖啡等。
Eating Custom and Practice 用餐习惯American eating is funny. They eat almost everything with a fork, and it appears that holding a knife in one's right hand longer than a few seconds is considered to be against good table manners.The system is that if it is absolutely necessary to use a knife, people take the fork in their left hand, and cut off a piece of meat or whatever it is in the normal manner. Then they put the knife down, transfer the fork to their right hand, and only then do they transport the food to their mouth. This is clearly ludicrous(滑稽可笑), but it is considered good manners.There are several results of this system. First, if it isnot absolutely necessary to use a knife, Americans don't use one, because obviously this greatly complicates(使复杂化) things, and you will therefore see them trying to cut things like potatoes, fish and even bacon(熏猪肉) with a fork. Second, towards the end of a course, since only one implement(器具) is being used, food has to bo chased around the plate with the fork - and for the last mouthful the thumb has to be used to keep the food in place, although one is not supposed to do this.Third, tables are generally laid with one knife and two forks, the outside fork being for the salad. There is no need for foreign visitors to follow the American system and try to eat the salad with only a fork, but if you do use your knife, remerber to save it for the meat course. Even desserts(甜食) (except ice cream) are eaten with a fork if at all possible, and the spoon you see by your dessert is meant to be for coffee (but if you use it for your dessert no one will say anything).Some Breakfast Dishes 早餐食谱Breakfast in a restaurant is a very enjoyable experience. If you order eggs in a restaurant, the waiter/waitress will ask you how you want them . You can reply that you want them "scrambled(炒)" or "boiled". It isnot sufficient, however, to ask for them "fried"; you will haveto specify whether you would prefer them "sunny-side-up" (煎一面), "over"(两面煎), "over-easy/easy-over"(两面煎，但蛋黄仍然呈流体状).American sausage(香肠) comes in slices and is quite spicy. But you can also have link sausage.American bacon comes in small strips, can be rather fat, and is served crispy. It is usually very tasty, and you can eat it with your fingers."Hash brows"(油炸土豆片) are shredded(切成碎片的) and fried potatoes. They are wonderful, especially with fried eggs and ketchup(蕃茄酱)."Pancakes", sometimes called"hot cakes", are made with baking power. They are normally served in a pile, and you are supposed to put butter and syrup(果浆) on them."Jelly"(果子冻) is jam and includes grape jelly, which is very tasty.Toast is often served already buttered."English muffins(松饼)" are like small crumpets(烤饼) without the holes and are served toasted. You put jam on them.A "biscuit"(软饼) is a snall, scone-like bread roll, often served hot.Orange juice and coffee are often serced with breakfast.。
英语作文演讲稿Americanfood（美国食物）Good morning, everyone! My name is Marco, today my topic is American food.In America, there is so much delicious food, such as pasta, burgers. Hotdogs is very popular in America. It is a kind of delicious food. It is a cooked sausage, traditionally grilled or steamed and served in a sliced bun as a sandwich. People love it very much.Most of the American people love drinking. They love cola, juice, wine and beer. When people eat BBQ, watch the football matches or basketball matches, they usually drink cold beer. Juice is a nice and healthy drink. It made from fruits. I like orange juice best. Many American people drink orange juice for breakfast. It is good for our body.There are many KFC and McDonald’s in America. Many American people like fast food. If people are in a hurry, they have no time to cook; they prefer to eat fast food. People love fast food, but eating too much fast food could make people fat and unhealthy.I love western food. But I think Chinese food is better than it. Because Chinese food is healthier. It is more delicious too. That’s all. Thank you!。
美国食物指引（中文版）血管保健三对策高血压、高血脂和高血糖，统称为“代谢综合症”。
这三高之间互相牵连，难分难解，共同做恶，致使血管冠状动脉硬化程度加剧。
医学报告已经证实，高血脂除了会导致心脏病之外，与脑血管疾病、高血压及糖尿病等慢性疾病息息相关。
因此，只要有高血压、高血脂或高血糖中任何“一高”，就必须留意有罹患其它“两高”的可能性。
对此，除了定期检查“三高”外，平时还要注意均衡饮食、积极运动来预防“三高”，一见“三高”数据偏高，就应该接受专科医生的治疗。
对策一：饮食控制，运动养生要诊断血脂异常，只要抽血检查就可以了。
血脂正常值：总胆固醇＜5.17毫摩尔/升；甘油三酯＜1.47毫摩尔/升；低密度脂蛋白＜3.36毫摩尔/升；高密度脂蛋白≥1.16毫摩尔/升。
如果您已经超过了正常值，代表您的血脂已经异常。
治疗血脂异常的步骤，第一步应该选择非药物疗法，一般至少3--6个月仍然无效后，才进行药物治疗。
非药物疗法包括饮食控制、运动养生和戒烟限酒。
1、控制饮食对于血脂高的人饮食一定要清淡，要低油、低盐，选择低胆固醇食物和避开高胆固醇食物。
①拒绝油腻：油腻食物不但让血脂升高，还会长胖。
所以在日常生活中药少吃油炸、油煎或油酥的食物：少吃含有脂高的猪皮、鸡皮、鸭皮、鱼皮、肥肉及奶油。
含隐性油脂的各式火锅料、狮子头、点心等也应该少吃。
②炒菜油秘方：炒菜最好用不饱和脂肪酸高的植物油：如橄榄油、花生油、菜籽油等，少用饱和脂肪酸高的动物油。
多采用清蒸、水煮、凉拌等不用油或者少用油的烹调方式，搭配橄榄油、酱油、醋来调味。
③减少吃高胆固醇的食物：包括动物内脏（脑、肝、肾等）、蟹黄、鱼子、蛋黄、蛋黄素或饼干等。
若干固醇过高，每周以不超过3个鸡蛋为原则。
肉类应多选择鱼类及去皮家禽，尽量少用羊、牛、猪等脂肪高的肉类。
还要在饮食中常搭配富含ω—3的深海鱼、黄豆及其制品，有助于高血脂的预防和治疗。
研究证明，植物油经过氢化制成人造奶油、烤酥油等，含有反式脂肪酸，对心血管的危害更严重。
因此，凡在食品包装上标有“氢化”、“半氢化”、“精制植物油”的字句，均可能含有反式脂肪酸，须当心。
④富含高纤维食物：高纤维食物可在肠道内结合胆固醇，对心血管健康有利。
包括未精制的谷类如糙米、全麦面、燕麦、玉米、薏仁等；未加工的黄豆、红豆、绿豆等各种叶类蔬菜、四季豆、胡萝卜等；各类水果如橙子、梨、柚子等。
2、坚持运动许多研究发现，现代人活动减少，是造成许多慢性病的原因。
因为不运动的人比较胖，一般体重增加10%,胆固醇平均增加18.5毫克/分升，冠心病的危险就增加38%；体重增加20%，冠心病的危险就增加86%。
不运动的人血管耐受力也比较差，无法承受压力引发的血压升高。
所以运动养生十分重要。
①333运动计划：研究指出，要想有效提高心肺功能，最好进行大肌肉群运动项目，如慢跑、游泳、骑自行车等。
运动频度要执行333计划，即：每周运动3--5次，每次运动30--60分钟；运动心跳为130次/分钟。
只要运动，不管做多久，都比不运动好。
②少量多次分时运动：美国哈佛大学的研究证实，只要消耗的热量够多，每天进行少量多次的分时运动，其效果和一周三次运动一样有效。
哈佛大学公共学院对7307名平均66岁的人进行调查，发现每周散步的距离能达到4.8公里，平均每天散步700米，使心血管病的发病率降低10%。
③运动前须做心肺测试：凡年龄在40岁以上，体检学胆固醇过高者，在运动前一定要进行心肺测试。
因为有的人血管张力不好，运动时可能会发生运动型高血压，或产生运动诱发型气喘。
为防止发生意外，注意在进行各种运动时，都要控制在自己能耐受的范围内，采取渐进式增加，千万不要勉强增加而发生危险。
3、戒烟限酒吸烟在对于心脏的危害极大，据美国的统计显示，美国所有冠状动脉心脏病死亡报告病例中30%可归于长期吸烟，若患者合并有糖尿病，吸烟引起的死亡可高达60%。
研究发现，对比治疗高血压、降胆固醇的药物以及补充阿司匹林预防血栓等，戒烟对预防心血管病再发的成效最高。
任何人都应少喝酒，尤其是甘油三酯高者。
虽然研究发现红酒有助于降低心血管疾病，但也仅限于“少喝一点”。
事实上，适量饮酒有益健康仅限于健康者。
对于患心脏病的人来说，饮酒不仅会增加心脏负担，使血压升高，心肌收缩力降低，还会导致心律失常。
酒精还会引发甘油三酯升高，影响代谢，促进动脉硬化进一步恶化。
所以，心血管疾病患者还是应戒烟限酒好。
对策二：保护血管从饮食中摄取所需要的营养来保护血管时最好的，目前也有不少具有降血脂功效的保健食品。
1、保健食品①鱼油：鱼油有降血脂、减少心血管疾病及中风发作等作用。
目前鱼油不仅是一般人的保健食品，还是心血管患者术前术后的保健营养品，但是鱼油过高可能降低血凝结作用，增加出血机会，故需征求医生意见后服用。
②大蒜素：大蒜中含有甲烷蒜基三硫化物，具有扩张血管及降低血压作用，它也能减少血液的凝结。
③大豆蛋白：大豆蛋白可降低体内总胆固醇、甘油三酯能改善动脉粥样硬化。
④红曲：红曲有降低总胆固醇、甘油三酯的作用，但对正在服用抗生素及甲状腺药物者不宜服用。
⑤燕麦：燕麦中含有多种可溶性纤维素及优质蛋白，可降低血中胆固醇及降低血压，每天只要吃一碗燕麦食品，就有降低血胆固醇的作用。
⑥甲壳素：研究证明，每克甲壳素可吸收12克脂肪，效果优于大多数纤维素，既预防了肥胖，也保护了心血管。
⑦花青素：葡萄籽中的抗氧化成份——花青素，是生物类黄酮的一种，抗氧化能力是维生素C和E的100倍，不仅能抗血中脂质过氧化，还能强化血管，甚至阻断癌细胞生长。
⑧茄红素：茄红素有强大的抗氧化作用，也能保护心血管不受脂质过氧化的破坏。
⑨茶多酚：绿茶中的有益成分是茶多酚，茶多酚不仅有抗癌作用，还能减少肝脏合成胆固醇的作用。
实验证明，让老鼠连续服绿茶粉53周，体重减轻18%，胆固醇和甘油三酯降低30%，而低密度脂蛋白也降低了20%。
⑩甘蔗原素：它是从甘蔗表皮蜡质及叶中提取的，具有降低总胆固醇、低密度脂蛋白作用，可起到减少动脉粥样硬化的功效。
2、有益心血管的食据美国食品局建议，有益于心血管的食品包括粘稠性纤维、植物性蛋白质、植物性固醇、坚果等。
粘稠性纤维食物有：番茄、燕麦、何海带，以及茄子、秋葵、木耳等；植物性蛋白质及固醇包括各种豆类、豆腐、豆浆等黄豆制品；坚果包括杏仁、松子及核桃等。
另外，有助于将血压的食物有芹菜、香蕉、菠菜等。
近几年研究证实，薏仁也具有降低胆固醇的作用。
实验发现，每天只要食用煮熟的薏仁100克，血中胆固醇可明显下降，还有助于降低体重。
研究发现，山楂有降血脂的作用；黑芝麻能维持血管弹性，预防动脉粥样硬化；日本传统的发酵食物纳豆，含有天然的血栓溶解酵素。
此外，多吃深海鱼、拌橄榄油生菜、洋葱、青花菜，都有预防心血管疾病的作用。
除饮茶外，富含保护血管的水果有含花青素的红葡萄、草莓、樱桃、复盆子、黑莓、蓝莓登既能保护泌尿道，又能保护心血管，真是一举两得！对策三：积极治疗，控制三高控制高血压、高血脂、高血糖，治疗血脂异常非常重要。
在经过3--6个月非药物治疗仍无效后，就应该进行药物治疗，以降低总胆固醇，减少低密度脂蛋白及甘油三酯浓度。
提高高密度脂蛋白浓度。
目前效果最强的降胆固醇药物是他汀类降脂药，常用的有阿托伐他汀、洛伐他汀、普伐他汀、辛伐他汀、佛伐他汀等，可在医生指导下应用。
对于血脂异常的治疗，长期追踪是非常重要的，医生必须根据病情的复杂性，制定追踪计划，使血脂恢复正常。
另外，为了避免并发症的发生，遵从医嘱是非常重要的。
为了避免“三高”文明病的发生，中老年人一定要定期检查血脂。
40岁以下，每2—3年检查一次；40岁以上，每—2年检查一次；50岁以上每年检查一次，至于高危人群，每半年检查一次。
《健康指南》2006 3期美国食物指引Dietary Guidelines for AmericansAlthough 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 co ncern 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 withthe 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 ofDocuments, U.S. Government Printing Office, Washington, DC 20402. They are also available online.。
