#均衡饮食
#系列课程
健康均衡的饮食意味着什么？
健康均衡的饮食是指为您提供适量、合适的食物，并确保您每天摄入适当比例的营养素。
健康均衡的饮食包含哪些内容？
健康的饮食是指包含五大类食物中各种食物，并按正确比例摄入的饮食。
这五大类基本食物是：
- 水果和蔬菜
- 富含碳水化合物的食物，例如面包、燕麦、米饭、意面、土豆等
- 富含蛋白质的食物
- 牛奶和其他乳制品
- 脂肪和油
每个食物组中都有更好、更有营养的食物选择，也有一些不太理想的选择，以及一些介于两者之间的食物。您应该始终在每次正餐或零食时，尽量从每个食物组中选择最佳的食物。本页的表格将向您展示每个组中的最佳食物选择以及不太理想的选择。
五大基本食物类别
| 食物类别 | 建议摄入量（每日） | 推荐食物 | 较不推荐需限制食物 |
|---|
| 水果与蔬菜 | 至少五份 | 所有新鲜/干制果蔬、天然果汁罐装水果、豆类（如扁豆、鹰嘴豆） | 糖渍水果、油炸蔬菜 |
| 碳水化合物/淀粉类食物 | 至少三份全谷物 | 全麦面包、糙米、燕麦、黑麦、高纤维早餐谷物 | 白面包、含糖谷物、薯条、甜甜圈、糕点 |
| 高蛋白食物 | 根据年龄每日1-2份 | 鱼类（所有种类）、去皮禽肉、精瘦肉类（去脂肪）、鸡蛋 | 香肠、肥肉（如肋排）、炸鸡/炸鱼、加工肉制品 |
| 乳制品 | 根据年龄每日2-3份 | 脱脂/低脂的牛奶、酸奶、奶酪 | 全脂牛奶、酸奶、普通奶酪 |
| 脂肪与油脂 | 根据年龄和能量需求每日3小份 | 橄榄油、菜籽油、牛油果油、坚果、种子、牛油果 | 黄油、硬质人造奶油、起酥油 |
“最佳选择”栏中的食物之所以被列入，是因为它们通常营养丰富。如果您选择“不太理想”栏中的食物，您会摄入卡路里，但必需营养素却很少。这些食物通常具有不良的营养特性，例如饱和脂肪、反式脂肪和糖含量较高，而纤维、维生素和矿物质含量较低。为了促进身体健康，重要的是从每个类别中尽可能地选择最佳食物，并每天按正确的比例食用这些食物。
加拿大政府有一个实用的食物选择指南，名为“健康饮食餐盘”。您可以使用它来了解不同食物类别的推荐摄入量。
那么不太理想食物呢？
在现代社会，我们在食物选择方面面临着许多挑战。与祖父母和曾祖父母相比，我们每天可供选择的食物种类确实更加丰富，但许多新的选择正在取代我们饮食中营养更丰富的食物。请记住，这些不受欢迎的食物往往含有较高的卡路里、糖和饱和脂肪，而膳食纤维和必需营养素的含量较低。永远将这些食物排除在我们的日常饮食之外似乎几乎是不可能的，因此普遍建议适量食用这些食物。这意味着只在特殊场合享用这些食物，而不必每天或每周都吃。食用这些食物的后果往往与剂量有关。因此，为了保持健康并促进健康，请适量且不频繁地食用这些食物。
本周重点信息
为了遵循健康均衡的饮食，每天必须从每个食物组中做出最佳选择，并按正确的比例摄入这些食物。
营养特性不良的食物会导致健康状况不佳，因此应适量且少量食用这些食物。
What does a healthy balanced diet mean?
A healthy balanced diet is one that provides you with the right amounts of the right foods and ensures that you receive the correct proportions of the appropriate nutrients each day.
What are the components of a healthy balanced diet?
A healthy diet is one that includes a variety of foods in the correct proportions from each of the five different food groups.
The five basic food groups are:
- Fruit and vegetables
- Carbohydrate rich foods such as bread, oats, rice, pasta, potatoes, etc
- Protein-rich foods
- Milk and other dairy products
- Fats and oils
Within each food group there are better, more nutritious food choices, some less desirable choices, and some foods that fit in between. You should always try to make the best food choice you can from each food group at each meal or snack. The table on this page will show you the best food choices as well as the less desirable choices within each group.
The five basic food groups
The foods within the “best choices” column are there because they tend to be highly nutritious. If you choose foods from the less desirable column, you will consume calories but very little in the way of essential nutrients. These foods tend to have undesirable nutritional characteristics such as higher amounts of saturated fat, trans fat and sugar and lower amounts of fibre, vitamins and minerals. To promote good health, it is important to make the best food choice you can from each group and to eat these foods in the correct proportions each day.
The Government of Canada has a useful guide to food selection called the Eat Well Plate. You can use it to help you see the recommended proportions you should eat from the different food groups.
What about less desirable foods?
In our modern world we are faced with many challenges in food selection. We certainly have a greater variety of foods to choose from each day than our grandparents and great-grandparents had, but many of these new options are taking the place of more nutritious foods in our diets. Remember that these undesirable foods are those foods that tend to be higher in calories, sugar and saturated fat and lower in fibre and essential nutrients. It seems almost impossible to exclude these foods from our usual diet forever, so it is widely recommended such foods be included only in moderation. That means enjoying these foods on special occasions and not necessarily each day or even each week. The consequences of eating these foods tend to be dose-related. So to stay well and promote health, eat these foods in moderation only and infrequently.
Key messages for this week
In order to follow a healthy balanced diet, it is necessary to make the best food choices from each food group each day, and to include these foods in the correct proportions.
Foods that have undesirable nutritional characteristics can result in poor health, and for this reason these foods should be eaten in moderation only and infrequently.
