Healthy Eating As You Age: Know Your Food Groups

Making smart food choices is an important part of healthy aging.

做出明智的食物选择是健康老龄化的重要组成部分。

Understanding the different food groups — and how much of each should make up your diet — can help you form a healthy eating pattern over time.

了解不同的食物类别以及每种食物应构成您的饮食的量可以帮助您随着时间的推移形成健康的饮食模式。

This article describes the main food groups and other important nutrients recommended for older adults in the Dietary Guidelines for Americans (PDF, 30.6M).

本文介绍了《美国人膳食指南》(PDF, 30.6M) 中推荐给老年人的主要食物类别和其他重要营养素。

We also provide suggestions for how to fit occasional treats into your healthy eating pattern .

我们还提供有关如何将偶尔的零食融入您的健康饮食模式的建议。

It is important to get the recommended amount of each food group without going over your daily recommended calories.

重要的是要获得每个食物组的推荐量而不超过每日推荐的卡路里。

Keep in mind that the amount you should eat to maintain your weight depends on your age, sex, and level of physical activity.

请记住，维持体重所需的食量取决于您的年龄、性别和体力活动水平。

Daily intake amounts listed in terms of cups or ounces may not actually translate to cups or ounces of the food you are eating.

以杯或盎司列出的每日摄入量实际上可能无法转化为您所吃食物的杯或盎司。

This is because some foods are denser than others, and some have more air or contain more water.

这是因为有些食物比其他食物密度更大，有些食物含有更多空气或含有更多水分。

For example, in the vegetables food group, 1 cup of raw spinach and 1/2 cup of cooked spinach both count as 1 cup-equivalent because they have the same nutritional value.

例如，在蔬菜食品组中，1 杯生菠菜和 1/2 杯熟菠菜都算作 1 杯当量，因为它们具有相同的营养价值。

Cup-equivalents and ounce-equivalents help you understand the different amounts of foods from each food group that you should eat.

杯当量和盎司当量可帮助您了解每个食物组中应食用的不同食物量。

Vegetables come in a wide variety of colors, flavors, and textures.

蔬菜有各种各样的颜色、口味和质地。

They contain vitamins and minerals , carbohydrates, and are an important source of fiber.

它们含有维生素、矿物质、碳水化合物，并且是纤维的重要来源。

The vegetable food group includes dark green vegetables, red and orange vegetables, starchy vegetables, and legumes (beans and peas).

蔬菜类食物包括深绿色蔬菜、红色和橙色蔬菜、淀粉类蔬菜和豆类（豆类和豌豆）。

Dark green vegetables include broccoli, collard greens, spinach, and kale.

深绿色蔬菜包括西兰花、羽衣甘蓝、菠菜和羽衣甘蓝。

Red and orange vegetables include acorn squash, carrots, pumpkin, tomato, and sweet potato.

红色和橙色蔬菜包括橡子南瓜、胡萝卜、南瓜、番茄和红薯。

Starchy vegetables include corn, green peas, and white potatoes.

淀粉类蔬菜包括玉米、青豆和白土豆。

Other vegetables include eggplant, beets, cauliflower, Brussels sprouts, celery, artichokes, green beans, and onions.

其他蔬菜包括茄子、甜菜、花椰菜、球芽甘蓝、芹菜、朝鲜蓟、青豆和洋葱。

Legumes include black beans, garbanzo beans (chickpeas), kidney beans, soybeans, and tofu.

豆类包括黑豆、鹰嘴豆、芸豆、大豆和豆腐。

Legumes can also be counted in the protein foods group .

豆类也可以算在蛋白质食物组中。

1/2 cup-equivalent of vegetables equals:

1/2 杯当量的蔬菜等于：

Fiber is a type of carbohydrate that your body cannot digest.

纤维是一种身体无法消化的碳水化合物。

It is found in many foods that come from plants, including vegetables, beans, and peas.

它存在于许多来自植物的食物中，包括蔬菜、豆类和豌豆。

Eating fiber-rich vegetables can help prevent stomach or intestinal problems and lower cholesterol.

吃富含纤维的蔬菜有助于预防胃或肠道问题并降低胆固醇。

Fruits bring color, flavor, and important nutrients to your diet.

水果为您的饮食带来色彩、风味和重要的营养成分。

There are so many choices — citrus fruits like oranges and grapefruits; different kinds of berries; fruits that grow on trees, such as apricots, cherries, peaches, and mangoes; and others like figs, grapes, and pineapples.

有很多选择——柑橘类水果，如橙子和柚子；不同种类的浆果；生长在树上的水果，如杏、樱桃、桃子和芒果；其他如无花果、葡萄和菠萝。

According to the Dietary Guidelines (PDF, 30.6M), older Americans generally do not eat enough fruit.

根据膳食指南（PDF，30.6M），美国老年人普遍吃的水果不足。

Adding more fruit to your diet can have significant benefits for overall health.

在饮食中添加更多的水果对整体健康有显着的好处。

Fruits, like vegetables, contain carbohydrates and provide extra fiber that helps keep your digestive system moving .

水果和蔬菜一样，含有碳水化合物并提供额外的纤维，有助于保持消化系统的运转。

For even more fiber, eat fruits with the skin on — just make sure you wash all fruits thoroughly before eating.

为了获得更多纤维，吃带皮水果——只要确保在吃之前彻底清洗所有水果即可。

Although 100% fruit juice also counts toward this category, at least half of the fruits you eat should be whole fruits.

虽然 100% 果汁也算入这一类别，但您吃的水果中至少有一半应该是完整的水果。

When purchasing frozen, canned, or dried fruit, choose options that are lowest in added sugars.

购买冷冻、罐装或干果时，选择添加糖含量最低的产品。

Do you wonder how many vegetables and fruits you should eat at a meal?

您想知道一顿饭应该吃多少蔬菜和水果吗？

Look at your plate.

看看你的盘子。

Vegetables and fruits should fill up one-half of the dish.

蔬菜和水果应占盘子的二分之一。

Any food made from wheat, rye, rice, oats, cornmeal, barley, or other cereal grain is a grain product.

任何由小麦、黑麦、大米、燕麦、玉米粉、大麦或其他谷物制成的食品都是谷物产品。

This includes bread and pasta, breakfast cereal, grits, tortillas, and even popcorn.

其中包括面包和面食、早餐麦片、粗玉米粉、玉米饼，甚至爆米花。

Grains — along with fruits, vegetables, and dairy — contain carbohydrates, the body’s main source of energy.

谷物以及水果、蔬菜和乳制品含有碳水化合物，是人体的主要能量来源。

Read food labels to find grain choices that are low in saturated fat and added sugar.

阅读食品标签，找到饱和脂肪和添加糖含量低的谷物选择。

Be especially wary of options labeled “low-fat,” which can be high in added sugar.

尤其要警惕标有“低脂”的选项，它们可能含有大量添加糖。

At least half the grain foods you eat should be whole grains.

您吃的谷物食品中至少有一半应该是全谷物。

Whole grains provide iron and many B vitamins, and they have fiber, too.

全谷物提供铁和许多 B 族维生素，而且还含有纤维。

Examples of whole grains include whole wheat, whole oats, whole bulgur (also known as cracked wheat), and whole cornmeal.

全谷物的例子包括全麦、全燕麦、全碎小麦（也称为碎麦）和全玉米粉。

Some grain products are refined, which gives them a finer texture and a longer shelf life but removes fiber and nutrients.

一些谷物产品经过精制，使其质地更细腻，保质期更长，但纤维和营养成分却被去除。

Most refined grains are enriched, which means that some nutrients are added back after processing.

大多数精制谷物都是浓缩的，这意味着加工后会重新添加一些营养成分。

Examples of refined grain products include white flour, degermed cornmeal, white bread, and white rice.

精制谷物产品的例子包括白面粉、脱胚玉米粉、白面包和白米。

Proteins are often called the body’s building blocks.

蛋白质通常被称为身体的组成部分。

They are used to build and repair tissues, and also help your body fight infection.

它们用于构建和修复组织，还可以帮助您的身体抵抗感染。

Your body uses extra protein for energy.

您的身体使用额外的蛋白质来获取能量。

Older adults should try to eat a variety of nutrient-dense proteins.

老年人应该尝试吃各种营养丰富的蛋白质。

Choose lean (low-fat) meats and poultry.

选择瘦肉（低脂）和家禽。

Keep in mind that you can also get protein from seafood, eggs, beans, nuts, seeds, and soy products.

请记住，您还可以从海鲜、鸡蛋、豆类、坚果、种子和豆制品中获取蛋白质。

Protein from plant sources tends to be lower in saturated fat , contains no cholesterol, and provides fiber and other health-promoting nutrients.

植物来源的蛋白质往往饱和脂肪含量较低，不含胆固醇，并提供纤维和其他促进健康的营养素。

Plant sources of protein, such as nuts and seeds, have different nutritional value than plant-based meat alternatives, which can be heavily processed and high in sodium.

坚果和种子等植物来源的蛋白质与植物性肉类替代品具有不同的营养价值，植物性肉类替代品经过大量加工且钠含量较高。

The Dietary Guidelines (PDF, 30.6M) recommend that you eat 8 to 10 ounces per week of a variety of seafood, not only for the protein but also because seafood contains omega-3 fatty acids, such as EPA and DHA, which are good for your heart.

膳食指南 (PDF, 30.6M) 建议您每周吃 8 至 10 盎司的各种海鲜，不仅是为了蛋白质，还因为海鲜含有 omega-3 脂肪酸，如 EPA 和 DHA，对心脏有益。

Seafoods that are higher in EPA and DHA include salmon, anchovies, and trout.

EPA 和 DHA 含量较高的海鲜包括鲑鱼、凤尾鱼和鳟鱼。

These seafoods are also lower in mercury, which can be harmful, than other types of seafood.

与其他类型的海鲜相比，这些海鲜的汞含量也较低，汞可能是有害的。

Are you confused about whether to count beans and peas as vegetables or protein foods?

您是否对将豆类和豌豆算作蔬菜还是蛋白质食品感到困惑？

Consider these as vegetables if you regularly eat meat, poultry, and fish.

如果您经常吃肉、家禽和鱼，请将它们视为蔬菜。

Count them as proteins if you are a vegetarian or vegan or if you seldom eat meat, poultry, or fish.

如果您是素食主义者或纯素食主义者或者很少吃肉、家禽或鱼，请将它们算作蛋白质。

Consuming dairy helps older adults maintain strong bones and provides several vital nutrients, including calcium, potassium, and vitamin D.

食用乳制品有助于老年人保持骨骼强壮，并提供多种重要营养素，包括钙、钾和维生素 D。

For your heart health , pick from the many low-fat or fat-free choices in the dairy group.

为了您的心脏健康，请从众多低脂或无脂乳制品中进行选择。

These give you important vitamins and minerals , with less fat .

它们为您提供重要的维生素和矿物质，并且脂肪较少。

Certain fortified dairy alternatives can provide similar nutritional content to dairy.

某些强化乳制品替代品可以提供与乳制品相似的营养成分。

For individuals who choose dairy alternatives, fortified soy milk and yogurt — which have calcium, vitamin A, and vitamin D added — are included as part of the dairy group and have nutritional content similar to dairy.

对于选择乳制品替代品的个人来说，强化豆奶和酸奶（添加了钙、维生素 A 和维生素 D）属于乳制品类别，并且营养成分与乳制品相似。

Other plant-based milks (for example, almond, rice, coconut, oat, and hemp milks) may contain calcium, but are not always fortified with the vitamins and minerals present in dairy.

其他植物奶（例如杏仁奶、大米奶、椰子奶、燕麦奶和大麻奶）可能含有钙，但并不总是富含乳制品中的维生素和矿物质。

Look out for added sugars in dairy alternatives — reading the label can help you choose unsweetened or low-sugar options.

留意乳制品替代品中是否添加糖——阅读标签可以帮助您选择不加糖或低糖的选择。

Some foods are not in any of the main food groups.

有些食物不属于任何主要食物组。

These include oils, which can be eaten regularly as part of a healthy diet, as well as unhealthy fats, sugars, and calories from drinks, which should only be consumed occasionally.

其中包括油（可以作为健康饮食的一部分定期食用），以及不健康的脂肪、糖和饮料中的卡路里（只能偶尔食用）。

There is no recommended daily intake amount in cups or ounces for these products.

这些产品没有建议的每日摄入量（以杯或盎司为单位）。

Limiting the calories you consume from this category can help keep your healthy eating habits on track.

限制此类热量的摄入有助于保持健康的饮食习惯。

Oils are high in calories, but they are also an important source of nutrients like vitamin E.

油的热量很高，但它们也是维生素 E 等营养物质的重要来源。

For older adults, the daily allowance of oils ranges from 5 to 8 teaspoons, depending on activity level.

对于老年人来说，每日食用油的摄入量为 5 至 8 茶匙，具体取决于活动水平。

Oils contain monounsaturated and polyunsaturated fats, which are healthy fats that give you energy and help the body absorb certain vitamins.

油含有单不饱和脂肪和多不饱和脂肪，它们是健康脂肪，可以为您提供能量并帮助身体吸收某些维生素。

Measuring your daily oils can be tricky — knowing what you add while cooking or baking is one thing, but oil is naturally a part of some foods.

测量日常用油可能很棘手——了解烹饪或烘焙时添加的成分是一回事，但油自然也是某些食物的一部分。

In general, try to use oils instead of solid fats, such as butter or lard, which are high in saturated fat.

一般来说，尝试使用油代替固体脂肪，例如黄油或猪油，它们富含饱和脂肪。

Saturated fats occur naturally in some foods, but they are also added to foods such as baked goods and potato chips.

饱和脂肪天然存在于某些食物中，但也添加到烘焙食品和薯片等食物中。

To lower the saturated fat in your diet, eat low-fat or fat-free dairy products, choose cuts of meat with less fat, and remove the skin from chicken.

要降低饮食中的饱和脂肪，请吃低脂或无脂乳制品，选择脂肪含量较低的肉块，并去除鸡肉的皮。

Reading the Nutrition Facts label can help you keep track of how much saturated fat you consume.

阅读营养成分标签可以帮助您了解您消耗了多少饱和脂肪。

Limit the consumption of foods high in added sugar, which include sweetened cereals, highly processed snack foods such as cookies and cakes, dairy desserts, and many items marketed as low-fat.

限制高添加糖食品的消费，其中包括加糖谷物、饼干和蛋糕等精加工休闲食品、乳制品甜点以及许多标榜低脂的食品。

Read the ingredient list to see if the food you are eating has added sugar.

阅读成分表，看看您所吃的食物是否添加了糖。

Some key words to look for: brown sugar, corn sweetener, corn syrup, dextrose, fructose, and high-fructose corn syrup.

需要寻找的一些关键词：红糖、玉米甜味剂、玉米糖浆、葡萄糖、果糖和高果糖玉米糖浆。

Although many beverages can be part of a healthy eating pattern, some add calories without adding nutritional value and you should avoid them.

尽管许多饮料可以成为健康饮食模式的一部分，但有些饮料会增加卡路里，但不会增加营养价值，您应该避免使用它们。

Beverages that are calorie-free — especially water — or that contribute beneficial nutrients, such as fat-free and low-fat milk and 100% juice, should be the primary beverages you consume.

不含热量的饮料（尤其是水）或提供有益营养素的饮料（例如脱脂和低脂牛奶以及 100% 果汁）应该是您消费的主要饮料。

Coffee and tea.

咖啡和茶。

Drinking coffee or tea barely provides any calories unless you add sugar or cream, which are not nutrient-dense and should be consumed in moderation.

喝咖啡或茶几乎不会提供任何热量，除非添加糖或奶油，而这些营养价值不高，应适量饮用。

Be cautious when ordering drinks from coffee shops because these are often loaded with extra sugars and fats.

从咖啡店订购饮料时要小心，因为这些饮料通常含有额外的糖和脂肪。

Sweetened beverages.

加糖饮料。

Examples of beverages that often have added sugars are soda, fruit drinks, sports drinks, energy drinks, and sweetened waters.

经常添加糖的饮料包括苏打水、果汁饮料、运动饮料、能量饮料和甜水。

Most sweetened beverages do not contribute to meeting food group goals and often contain a high number of calories.

大多数甜味饮料无助于实现食物组目标，并且通常含有大量卡路里。

Alcohol.

酒精。

Alcohol is not nutrient-dense and is not part of the healthy eating patterns recommended in the Dietary Guidelines.

酒精的营养价值不高，也不属于膳食指南中推荐的健康饮食模式的一部分。

If you consume alcohol, do so in moderation, defined as one drink or less per day for women and two drinks or less per day for men.

如果您饮酒，请适量饮酒，即女性每天喝一杯或更少，男性每天喝两杯或更少。

Calories from sugars, saturated fats, and drinks can add up quickly.

来自糖、饱和脂肪和饮料的热量会迅速增加。

As these foods provide no nutritional benefit, they should only be consumed on occasion and in limited amounts.

由于这些食物没有营养价值，因此只能偶尔食用并限量食用。

Read about this topic in Spanish .

阅读有关该主题的西班牙语版本。

Lea sobre este tema en español .

这是西班牙语主题。

USDA Center for Nutrition Policy and Promotion 703-305-7600 www.fns.usda.gov/cnpp

美国农业部营养政策和促进中心 703-305-7600 www.fns.usda.gov/cnpp

USDA Food and Nutrition Information Center National Agricultural Library 301-504-5755 fnic@ars.usda.gov www.nal.usda.gov/fnic

美国农业部食品和营养信息中心 国家农业图书馆 301-504-5755 fnic@ars.usda.gov www.nal.usda.gov/fnic

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) 800-860-8747 healthinfo@niddk.nih.gov www.niddk.nih.gov

国家糖尿病、消化和肾脏疾病研究所 (NIDDK) 800-860-8747 healthinfo@niddk.nih.gov www.niddk.nih.gov

National Heart, Lung, and Blood Institute 301-592-8573 nhlbiinfo@nhlbi.nih.gov www.nhlbi.nih.gov

国家心肺血液研究所 301-592-8573 nhlbiinfo@nhlbi.nih.gov www.nhlbi.nih.gov

This content is provided by the NIH National Institute on Aging (NIA).

本内容由 NIH 国家老龄化研究所 (NIA) 提供。

NIA scientists and other experts review this content to ensure it is accurate and up to date.

NIA 科学家和其他专家审查此内容以确保其准确且最新。