How Much Food Should I Eat? 我该吃多少食物？

侯怡选择

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，人们吃的东西比过去多得多，也比他们身体所需要的多得多。这就意味着人们摄入的卡路里总是比身体所要消耗的卡路里要多。但是，许多人都没有认识到自己吃得太多了。总是过度饮食的人更容易超重，也会引发许多健康问题，包括呼吸和睡眠问题，甚至还会得抑郁症。越来越多的肥胖者会患心脏病和中风。

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.

那么要做些什么来阻止这一切发生呢？首先，你必须清楚两件事：一是食物的份量大小，二是应该摄入不同的食物种类是多少。

About Serving Sizes

关于食物的份量大小

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.

食品包装上的标签会告诉你食物的营养信息。这些信息会告知食物的份量大小。食物的份量大小并不是告诉你应该吃多少食物，它只是告诉你食物中卡路里、营养成分、脂肪、糖和盐的含量。

Learn How to Eat

学会如何吃

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.

份量大小能够告诉你能够从食物中摄取多少营养，但并不能告诉你哪种食物能让你保持健康，然而“我的餐盘”却可以。“我的餐盘”有四个部分，再加上一份奶制品，这样就有了五类食物：水果、蔬菜、谷物、蛋白质和奶制品。

The Divided11 Plate

分盘制

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.

有個不错的方法可以控制摄入食物的量，那就是“分盘制”。把你的盘子分为四个部分，四分之一盛蛋白质类的食物，四分之一盛淀粉类的食物，剩下的一半则用来盛蔬菜和水果。这些食物之间不能重合！“分盘制”能帮你控制摄入食物的量，还可以帮助你平衡膳食。

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，要让你的胃来衡量自己是否吃饱了。保持健康的关键在于关注自己的身体，它会告诉你何时饥，何时饱。

（英文原文选自：teenkidsnews.com）