Making Smart Shifts in Your Life 在生活中做出明智的转变 "

Make Healthy Shifts

做出健康的转变

Making changes to eating patterns can be overwhelming. That’swhy it’s important to emphasize that every food choice is an opportunity to move toward a healthy eating pattern. Small shifts infood choices—over the course of a week, a day, or even a meal—can make a big difference.

饮食模式的转变可以是非常重要，这就是为什么强调“每一种食物选择都是通往健康饮食模式的机会”如此重要。食物选择—一周，一天，甚至是一顿饭的小小变化—能产生天壤之别。

Making Smart Shifts in Your Life 在生活中做出明智的转变

Here are some ideas for realistic, small shifts that can help people adopt healthy eating patterns.

这是一些现实中的理想选择，小小的转变可以帮助人们采取健康饮食模式。

高热量零食→富含营养的零食

含有添加糖的水果产品→水果

精制谷物→全谷

含有添加糖的零食→无盐零食

固体脂肪→油

含有添加糖的饮料→无糖饮料

Typical Versus Nutrient-Dense Foods & Beverages

特色食物VS营养丰富的食物与饮料

Achieving a healthy eating pattern means shifting typical food choices to more nutrient-dense options—that is, foods with important nutrients that aren’t packed with extra calories or sodium. Nutrient-dense foods and beverages are naturally lean or low in solid fats and have little or no added solid fats, sugars, refined starches, or sodium.

达到健康饮食模式意味着将特色食物选择转换到更有营养的选择，也就是那些含有重要营养素，没有额外加入的热量或钠的食物。营养丰富的食品和饮料是天然含有很低的固体脂肪以及只含有一点或没有添加固体脂肪、糖、精制淀粉或钠。

TYPICAL | NUTRIEN-DENSE

特色食物 | 营养丰富食物

高钠花豆罐头 |低钠花豆罐头

炸鸡 |香草烤鸡

磨碎麦片 |普通麦片加水果

奶油菠菜 |清蒸菠菜

糖浆桃子 |无添加糖的新鲜或冰冻桃子

Changing Physical Activity Patterns for a Healthy Lifestyle

为健康生活方式改变身体活动模式

Physical activity associated with work, home, and transportation has declined in recent decades and can be attributed to less active occupations; reduced physical activity for commuting to work, school, or for errands; and increased sedentary behavior often associated with television viewing and other forms of screen time.

近几十年，与工作、家庭以及交通有关联的体力活动已经减少，这归于职业已经不需要那么多的劳动。而身体活动减少还与通勤上下班、上学或出差有关，以及增加与看电视或其他电子屏幕有关的久坐行为。

Shift Physical Activity Choices:

转变体力活动的选择：

Most individuals would benefit from making shifts to increase the amount of physical activity they engage in each week. Individuals would also benefit from limiting screen time and decreasing the amount of time spent being sedentary.

大部分人能从增加每周开展的体力活动量这种改变中获得益处。人们也能从减少对着电子屏幕的时间和久坐时间获益。

（来源：2015-2020美国居民膳食指南）

（感谢世界卫生组织新发传染病监测研究与培训合作中心陈伟师博士提供专业指导）

统筹：宁可儿

翻译：曦檬子

美编：晓马哥

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