Healthy Meal Planning: Tips for Older Adults
Eating healthfully and having an active lifestyle can support healthy aging.
健康饮食和积极的生活方式可以支持健康老龄化。
Use the resources below to learn about different patterns of healthy eating and ways to create a nutritious meal plan.
使用以下资源了解不同的健康饮食模式以及制定营养膳食计划的方法。
Simple adjustments can go a long way toward building a healthier eating pattern.
简单的调整可以对建立更健康的饮食模式大有帮助。
Follow these tips to get the most out of foods and beverages while meeting your nutrient needs and reducing the risk of disease:
请遵循以下提示，以充分利用食品和饮料，同时满足您的营养需求并降低疾病风险：
It can be hard for some people to follow through on smart food choices.
对于某些人来说，坚持明智的食物选择可能很困难。
Read about common roadblocks and how to overcome them and check out the USDA’s tips for older adults .
了解常见的障碍以及如何克服它们，并查看美国农业部针对老年人的提示。
Eating habits can change as we grow older.
随着年龄的增长，饮食习惯会发生变化。
The USDA has developed Food Patterns to help people understand different ways they can eat healthy.
美国农业部制定了食物模式来帮助人们了解健康饮食的不同方式。
The food patterns include:
食物模式包括：
Visit the USDA Food Patterns webpage for more information on each eating pattern and recommended daily intake amounts for each food group.
请访问美国农业部食物模式网页，了解有关每种饮食模式以及每个食物组的每日推荐摄入量的更多信息。
Answering the question “what should I eat?” doesn’t need to leave you feeling baffled and frustrated.
回答“我应该吃什么？”的问题。不需要让你感到困惑和沮丧。
In fact, when you have the right information and motivation, you can feel good about making healthy choices.
事实上，当您拥有正确的信息和动力时，您就会对做出健康的选择感到满意。
Use these tips to plan healthy and delicious meals:
使用这些技巧来计划健康美味的膳食：
When planning meals, looking for recipes that sound delicious to you can be a good place to start.
在计划膳食时，寻找听起来美味的食谱可能是一个不错的起点。
The USDA features the MyPlate Kitchen , a resource that helps you find healthy recipes that fit your nutrition needs and create a shopping list.
美国农业部推出了 MyPlate Kitchen 资源，可帮助您找到适合您营养需求的健康食谱并创建购物清单。
The MyPlate Plan tool will create a customized food plan for you based on your age, height, weight, and physical activity level.
MyPlate Plan 工具将根据您的年龄、身高、体重和体力活动水平为您创建定制的饮食计划。
Some of the recipes available at MyPlate Kitchen include:
MyPlate Kitchen 提供的一些食谱包括：
When you create your shopping list, don’t forget nutritious basics such as fresh fruits and vegetables and whole-grain bread.
当您创建购物清单时，不要忘记基本营养品，例如新鲜水果和蔬菜以及全麦面包。
This sample shopping list (PDF, 108 KB) includes a variety of healthy foods you may want to have in your kitchen.
此购物清单样本（PDF，108 KB）包括您可能希望在厨房中拥有的各种健康食品。
Here are some meal options for breakfast, lunch, dinner, and snacks, including links to recipes as well as simpler choices that can be put together without a recipe.
这里有一些早餐、午餐、晚餐和小吃的膳食选择，包括食谱链接以及无需食谱即可组合在一起的更简单的选择。
USDA MyPlate 703-305-2060 www.myplate.gov
美国农业部 MyPlate 703-305-2060 www.myplate.gov
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
USDA Food and Nutrition Service Supplemental Nutrition Assistance Program (SNAP) SNAP State Directory of Resources www.fns.usda.gov/snap/state-directory
美国农业部食品和营养局补充营养援助计划 (SNAP) SNAP 州资源目录 www.fns.usda.gov/snap/state-directory
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。