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Unit 9 Eat a well-balanced diet.
Unit 9 飲食均衡
Remember having to memorize the four food groups when you were a kid and wondering if you were really going to need this information when you grew up?
記得你小時候要死背，而當時卻懷疑長大后是否真會需要這些信息的四大食物群嗎?
Knowing the food groups helps you plan a well-balanced weight-loss diet. But today，thanks to the folks at the U.S.Department of Agriculture (USDA),there are six food groups,A healthy diet should incorporate foods from all of them:
認識這些食物群可以幫助你擬定均衡的飲食計劃。但現(xiàn)在，因為美國農(nóng)業(yè)部人員的進一步研究，所有食物分成了六個食物群。一套健康的飲食應(yīng)該涵蓋下列六組食物群:
GROUP1
第一群
Grains,breads and cereals provide fiber,vitamins and minerals,Eat 6 to 11 servings daily of foods like rice,pasta,bread,crackers,grits,pancakes,noodles,bagels,biscuits,corn muffins,English muffins.A sample serving is a slice of bread,an ounce of cereal or a half cup of cooked rice.
谷類、面包和麥片類提供了纖維質(zhì)、維他命及礦物質(zhì)等養(yǎng)分。每天要吃六到十一種像米飯、面食、面包、薄脆餅干、粗谷類、薄煎餅、面條、貝果、小餅干、玉米松餅、英式松餅等食物。以下是一套餐點模板:一片面包、少許麥片或半碗飯。
GROUP 2
第二群
Vegetables contain loads of nutrients,Eat 3 to 5 servings daily. A serving is an average-size potato, a cup of carrots or a medium plate of salad. Be sure to consider the full range of vegetables. Besides potatoes and starchy vegetables，you need dark green vegetables like broccoli，spinach and lettuce. Deep yellow and orange veggies like carrots should also be on your regular menu.
蔬菜含有大量營養(yǎng)素。每天要吃三到五份蔬菜。一份蔬菜可以是一個普通大小的馬鈴薯、一杯紅蘿卜或一盤中盤的生菜。務(wù)必要把所有的蔬菜都列入考慮。除了吃馬鈴薯和含有淀粉質(zhì)的蔬菜外，你還需要像花椰菜、菠菜以及葛首等深綠色蔬菜。像紅蘿卜之類的深黃色及橘色蔬菜也應(yīng)該要列入你平日的菜單中。
GROUP 3
第三群
Fruits are rich sources of vitamin C and other vitamins and minerals. Eat 2 to 4 servings a day. A serving equals an average size fruit，6 ounces of fruit juice or 1/4 cup of dried fruit. Make half your daily fruit intake citrus fruits(like oranges) or berries.
水果是豐富的維他命c、其他維他命和礦物質(zhì)的來源。每天要吃兩到四份水果。每一份水果可以是一個一般大小的水果、六盎司的果汁或四分之一杯的果干。你每天攝取的水果有一半應(yīng)當是柑橘類(像柳橙)或草莓。
GROUP 4
第四群
Meat，fish, poultry, eggs，legumes (beans，peas and nuts)and seeds are good sources of protein, of which you need approximately 60 grams per day. These also provide many vitamins and minerals. Eat 2 to 3 servings daily. A serving equals about 5 to 7 ounces.
肉類、魚、家禽、蛋、豆類(豆子、豌豆及堅果)和種子類都是很好的蛋白質(zhì)來源，而這些食物你每天都要攝取大約六十克的量。這些食物也提供多種維他命與礦物質(zhì)。每天要吃兩到三份，每份大約是五到七盎司。
GROUP 5
第五群
Dairy products are good sources of protein, calcium(especially good for children in building strong bones and also for women in helping prevent bone-weakening osteoporosis)and other minerals and vitamins. You should have 2 daily servings of milk, yogurt or cheese. A serving equals a cup of milk or yogurt, or an ounce of cheese.
乳制品是很好的蛋白質(zhì)、鈣質(zhì)(尤其對骨骼正需要強壯發(fā)展的孩童很有益處，也可以幫助女性預(yù)防骨質(zhì)疏松癥)及其他礦物質(zhì)和維他命的來源。每天應(yīng)該吃兩份牛奶、酸奶、或奶酪。每份的量約為一杯牛奶或酸奶、或一盎司的奶酪。
GROUP 6
第六群
Fats，sweets and alcohol are high in calories. They may be tempting，but they're low in nutrition and should be consumed in moderation.
脂肪、甜食及含酒精的飲料熱量都很高。它們會很誘人，但營養(yǎng)價值低，因此食用這些食物時應(yīng)該要有節(jié)制。
健身短語
1. grow up長大
2. thanks to…由于……
3. loads of....很多的……
*load* n.載運量
4. be sure to V務(wù)必要……
5. be high in…含有豐富的……
=be rich in. . .
6. be low in…含有很少的……
7. in moderation有節(jié)制地
