How Much Should I Eat? Quantity and Quality

Figuring out how much to eat while achieving or maintaining a healthy weight can be difficult.

弄清楚在达到或保持健康体重的同时吃多少可能很困难。

Getting the proper nutrients and eating the right amount for your weight and activity level can contribute to healthy aging.

获取适当的营养并根据您的体重和活动水平摄入适量的食物有助于健康老龄化。

This article provides suggestions for how older adults can get the nutrients they need within a recommended daily number of calories.

本文提供了有关老年人如何在建议的每日卡路里摄入量内获取所需营养的建议。

A calorie is a unit of measurement that describes how much energy is released when your body breaks down food.

卡路里是一种测量单位，描述身体分解食物时释放的能量。

Although calorie count alone does not dictate whether a food is nutritious, thinking about how many calories you need can guide healthy eating habits.

虽然卡路里计数本身并不能决定食物是否有营养，但考虑您需要多少卡路里可以指导健康的饮食习惯。

If you are over age 60 and you want to maintain your current weight, how many calories do you need to eat each day?

如果你已经60岁以上了，你想维持目前的体重，你每天需要摄入多少卡路里？

The Dietary Guidelines suggest:

膳食指南建议：

Unsure which activity category you’re in?

不确定您属于哪个活动类别？

Consult the Dietary Guidelines for definitions of each level.

有关每个级别的定义，请参阅膳食指南。

You can increase your physical activity level by adding walking, jogging, dancing, recreational sports, and other similar approaches to your day.

您可以通过在日常生活中增加步行、慢跑、跳舞、休闲运动和其他类似的活动来提高身体活动水平。

A “serving size” is a standard amount of a food, such as a cup or an ounce.

“份量”是食物的标准量，例如一杯或一盎司。

Serving sizes can help you when choosing foods and when comparing similar items while shopping, but they are not recommendations for how much of a certain food to eat.

份量可以帮助您选择食物以及在购物时比较类似的商品，但它们并不是对某种食物的食用量的建议。

The term “portion” means how much of a food you are served or how much you eat.

“份量”一词是指为您提供的食物量或您吃的量。

A portion size can vary from meal to meal.

每餐的份量可能有所不同。

For example, at home you may serve yourself two small pancakes in one portion, but at a restaurant, you may get a stack of four pancakes as one portion.

例如，在家里，您可能会为自己一份提供两个小煎饼，但在餐馆，您可能会收到一堆四块煎饼作为一份。

A portion size may also be bigger than a serving size.

份量也可能大于份量。

For example, the serving size on the nutrition label for your favorite cereal may be 1 cup, but you may actually pour yourself 1½ cups in a bowl.

例如，您最喜欢的麦片营养标签上的份量可能是 1 杯，但您实际上可以将 1.5 杯倒入碗中。

Portion size can be a problem when eating out.

外出就餐时，份量大小可能是一个问题。

To keep your portion sizes under control, try ordering smaller appetizers instead of an entrée as your meal, or share an entrée with a friend.

为了控制份量，请尝试点较小的开胃菜而不是主菜作为餐点，或与朋友分享主菜。

Or eat just one-half of an entrée and take the rest home to enjoy as a meal the next day.

或者只吃一半的主菜，剩下的带回家作为第二天的一顿饭。

Eating the right amount is important, but so is making sure you’re getting all the nutrients you need.

吃适量很重要，但确保您获得所需的所有营养也很重要。

Older adults often need fewer calories, but more nutrients, which makes it essential to eat nutrient-dense foods.

老年人通常需要较少的卡路里，但需要更多的营养，因此吃营养丰富的食物至关重要。

To eat nutrient-dense foods across all the food groups , you may need to make some changes in your food and beverage choices.

要吃所有食物类别中营养丰富的食物，您可能需要对食物和饮料的选择做出一些改变。

You can move toward a healthier eating pattern by making shifts in food choices over time.

随着时间的推移，您可以通过改变食物选择来走向更健康的饮食模式。

Here are some ideas:

以下是一些想法：

Check out these tips for planning healthy meals as you get older .

查看这些随着年龄增长而计划健康膳食的提示。

It’s easy to forget about calories you consume from beverages.

人们很容易忘记从饮料中消耗的卡路里。

If you drink sodas, creamy and sweet coffee drinks, or alcohol, swapping them out for healthier options can make a huge difference.

如果您喝苏打水、奶油和甜咖啡饮料或酒精，将它们换成更健康的选择可能会产生巨大的影响。

There are plenty of beverage options that are low in added sugars, saturated fats, and sodium.

有很多低添加糖、饱和脂肪和钠的饮料可供选择。

Here are some options:

以下是一些选项：

Another way to think about the idea of nutrient-dense and calorie-dense foods is to look at a variety of foods that all provide the same calories.

思考营养密集和热量密集食物概念的另一种方法是观察提供相同热量的各种食物。

Let’s say that you wanted to have a small snack.

假设您想吃点小零食。

You might choose:

您可以选择：

These choices all have about 100 calories but provide different amounts of nutrients.

这些选择都含有约 100 卡路里的热量，但提供的营养成分不同。

The right choice for you may depend on what else you’re eating throughout the day.

适合您的正确选择可能取决于您一天中还吃什么。

Eating healthy is not just about how much you eat, it’s also about what you eat.

健康饮食不仅与吃多少有关，还与吃什么有关。

Older adults should try to eat foods that are packed with nutrients while limiting foods that are high in calories but provide few nutrients.

老年人应该尽量吃富含营养的食物，同时限制热量高但营养成分少的食物。

Swapping out snacks and beverages with nutrient-dense alternatives can help you get the nutrients you need while staying within your recommended number of calories.

用营养丰富的替代品代替零食和饮料可以帮助您获得所需的营养，同时保持在建议的卡路里摄入量之内。

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

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

U.S. Food and Drug Administration 888-463-6332 druginfo@fda.hhs.gov www.fda.gov

美国食品和药物管理局 888-463-6332 druginfo@fda.hhs.gov www.fda.gov

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

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。