最近美国发布了最新版膳食指南，清分君知道大家都很忙不会有时间去研究完整版本，这次特别翻译了Office of Disease Prevention and HealthPromotion 官方网站上的一篇纯干货给大家。我们之前也已经发了关于添加糖和脂肪的小短文，之后也会有不同方向的解读哦。
英文原版请往下拉，解读部分为清分君所加。
关于2015-2020美国膳食指南你必须知道的10件事
1. 长期坚持健康饮食有助于预防如肥胖症、心脏病、高血压和II型糖尿病等慢性疾病。
解读没错，胖也是一种病，慢性病，得治！重点是也可以预防，关注清醒食分就可得救。
2. 健康饮食是减少生病最有力的*器武**。最新版膳食指南教你如何为了你和你家人健康做出最理智选择。
解读想要少生病，不生病，好好吃真的有用的哦。大环境（你们懂的）我们控制不了，但至少吃什么喝什么吃多少（重点是少吃）我们是力所能及的，要好好把握利用。
3. 通过营养走向更健康之路就是遵循一条最适合你自己的健康饮食模式。饮食模式指的是你长期以来吃的跟喝的。不管你的口味、传统、文化和钱包如何，健康饮食模式都是可以形成的。
解读没有那么多借口，吃不惯清淡的啊，习惯了啊，没有时间，没有钱都不是理由，新的一年给我乖乖的好好吃！
4. 健康饮食模式具体包括：
吃很多很多的蔬菜：绿叶菜，红的橙的，各种豆子，还有其他淀粉含量较高的蔬菜；
水果：尤其是整个吃；
谷类：至少一半是粗粮；
脱脂或低脂奶制品，包括牛奶，酸奶，奶酪和加钙豆制品；
各种蛋白质来源：包括海产，瘦肉和家禽，鸡蛋，各种豆类，还有坚果等
油脂：包括植物来源的如菜籽，玉米，谷类，花生，红花，黄豆和葵花等。油脂也天然存在于果仁、瓜子、海产、橄榄核牛油果等食物里。
解读把大象放入冰箱的第一步，就是要认清到底何谓健康饮食模式！
5. 健康饮食模式要求限制添加糖。每天添加糖的热量控制在总摄取热量的10%以内。ChooseMyPlate.gov上面有更详细关于添加糖的信息。添加糖指的是生产制造过程添加到食物或者饮料中的糖或糖浆。但是不包括天然存在于如牛奶或者水果中的糖。
解读我也知道很多人连自己一天吃了多少卡路里也不知道，更不要说如何计算添加糖的百分比了。比较实际的做法是，看一下成分表，如果头三位有任何跟“糖”相关字眼的食物，基本上就可以列为慎重考虑对象了。话说需要留心包装上超大号字写着“无添加糖”的，有可能只是无添加蔗糖但是加了果糖之类的，一定要以食物成分表为准！
6. 限制饱和脂肪酸和反式脂肪酸的。每天饱和脂肪酸的热量控制在总摄取热量的10%以内。饱和脂肪酸含量较高的食物包括黄油，全脂奶，肉类，椰子油和棕榈油等。用菜籽油或橄榄油等不饱和脂肪酸代替饱和脂肪酸。
解读反正油腻的食物少吃就是！反式脂肪酸存在于很多零食和烘焙糕点中，注意避开有“部分氢化油”字样的食物，面包和蛋糕也是自己家里做的最安心！
7. 限制钠（盐）的摄取。大人和14岁及以上青少年每天钠的摄取控制在2300毫克内，14岁以下儿童摄取量应该更低。利用营养标签获取钠含量，尤其是比萨、面条、酱料和罐头汤等。
解读为了适应大家的重口味加上盐（还有味精，酱油等调味料）的成本很低，很多商家或者餐馆都不会手软，解救方法也是只能尽量多参考我们的美味食谱和购买零食时多对比营养标签中钠的含量。
8. 不要小看小小的饮食习惯的转变，坚持下来就能大大提高身体健康哦。
解读 习惯的改变不要怕太小无效果，重点是持之以恒，每次挑一个小小的具体的改变入手比较无压力，最好预先想好实际操作方案。例如每天吃早餐，最好预先想好几样方便的早餐食品前一个晚上准备好，到早上就不会因为时间匆忙没时间又回到之前不吃早餐的恶性循环中。
9. 做运动！定期运动是保持身体健康最重要的因素之一。根据美国卫生与公共服务部给美国人制定的运动指南，成年人每个礼拜至少150分钟中等强度运动，其中最少2天有肌肉训练。6-17岁儿童每天至少60分钟运动，包括有氧，肌肉训练和骨骼训练等。
解读还没开始定期锻炼的戳这里。
10. 每个人都有自己的角色-家里，学校，工作，社区还有菜市场-去努力使得健康的饮食方式更为简单、可行和符合经济效益。
在家里你和你的家人可以试试看怎么样在喜欢的菜色里加入更多蔬菜，大家一起做菜，如何安排时间跟家人和朋友一起动起来。
学校餐厅和自动贩卖机应该提供更多健康食物选择，提供营养教育课程，小菜园，增加在学校的体育运动机会和鼓励家长多做健康改变。
工作环境（老板们注意啦）多鼓励散步或者活动小憩，在餐厅，自动贩卖机和员工会议提供健康的食物选择，提供健康课程和营养咨询服务。
社区通过社区菜园，农贸市场，避难所和食物银行等为各方人士获得健康食物提供更多途径，多建立适合民众行走的安全区域。
食物零售商为消费者提供健康改变的咨询和健康食物选择。
解读大家自动对号入座啦！
以下英文原版
Top 10 Things You Need to Know About the 2015-2020 Dietary Guidelines for Americans
The DietaryGuidelines provides a clear path to help Americans eat healthfully, informed bya critical, and transparent review of the scientific evidence on nutrition.
1. A lifetime of healthy eating helps to prevent chronicdiseases like obesity, heart disease, high blood pressure, and Type 2 diabetes.
2. Healthy eating is one of the most powerful tools we haveto reduce the onset of disease. The Dietary Guidelines recommendations can helpyou make informed choices about eating for you and your family.
3. The path to improving health through nutrition is tofollow a healthy eating pattern that’s right for you. Eating patterns are thecombination of foods and drinks you eat over time. Ahealthy eating patternisadaptable to a person’s taste preferences, traditions, culture and budget.
4. A healthy eating patterns includes:
o A variety of vegetables: dark green, red and orange,legumes (beans and peas), starchy and other vegetables
o Fruits, especially whole fruit
o Grains, at least half of which are whole grain
o Fat-free or low-fat dairy, including milk, yogurt, cheese,and/or fortified soy beverages
o A variety of protein foods, including seafood, lean meatsand poultry, eggs, legumes (beans and peas), soy products, and nuts and seeds
o Oils, including those from plants: canola, corn, olive,peanut, safflower, soybean, and sunflower. Oils also are naturally present innuts, seeds, seafood, olives, and avocados.
5. Healthy eating patterns limit added sugars. Less than 10%of your daily calories should come from added sugars. ChooseMyPlate.govprovides more information aboutadded sugars, which are sugars and syrups that are added to foods or beverageswhen they are processed or prepared. This does not include naturally occurringsugars such as those consumed as part of milk and fruits.
6. Healthy eating patterns limit saturated and transfats.Less than 10% of your daily calories should come from saturated fats. Foodsthat are high in saturated fat include butter, whole milk, meats that are notlabeled as lean, and tropical oils such as coconut and palm oil. Saturated fatsshould be replaced with unsaturated fats, such as canola or olive oil
7. Healthy eating patterns limit sodium. Adults and childrenages 14 years and over should limit sodium to less than 2,300 mg per day, andchildren younger than 14 years should consume even less. Use the NutritionFacts label to check for sodium, especially in processed foods like pizza,pasta dishes, sauces, and soups.
8. Most Americans can benefit from making small shifts intheir daily eating habits to improve their health over the long run. Small shifts in food choices—over the courseof a week, a day, or even a meal—can make a difference in working toward ahealthy eating pattern that works for you.
9. Remember physical activity! Regular physical activity isone of the most important things individuals can do to improve their health.According to the Department of Health and Human Services’ PhysicalActivity Guidelinesfor Americans, adults need at least 150 minutes ofmoderate intensity physical activity each week and should performmuscle-strengthening exercises on two or more days each week. Children ages 6to 17 years need at least 60 minutes of physical activity per day, includingaerobic, muscle-strengthening, and bone-strengthening activities.
10.Everyone has arole– at home, schools, workplaces, communities, and food retail outlets – inencouraging easy, accessible, and affordable ways to support healthy choices.
o At home, you and your familycan try outsmall changes to find what works for you like adding more veggies to favoritedishes, planning meals and cooking at home, and incorporating physical activityinto time with family or friends.
o Schoolscan improve the selection of healthy food choicesin cafeterias and vending machines, provide nutrition education programs andschool gardens, increase school-based physical activity, and encourage parentsand caregivers to promote healthy changes at home.
o Workplacescan encourage walking or activitybreaks; offer healthy food options in the cafeteria, vending machines, and atstaff meetings or functions; and provide health and wellness programs andnutrition counseling.
o Communitiescan increase access to affordable,healthy food choices through community gardens, farmers’ markets, shelters, andfood banks and create walkable communities by maintaining safe public spaces.
o Food retail outlets can inform consumers about makinghealthy changes and provide healthy food choices.
