美国食物指引(中文+英文 双语版)
美国饮食指南
美国饮食指南美国的饮食指南每5年更新一次，2011年6月2日美国农业部和卫生与公众服务部联合发布了新版饮食指南图，称为"我的盘子"，是饮食指南的第七版。
新版饮食指南，用来替代过去使用了20年的饮食指南图"我的金字塔'旧版"我的金字塔〃饮食指南，把谷物放在最底层，中间是水果和蔬菜，再往上是肉、蛋、奶和坚果类，最顶端是脂肪和糖，在旁边还有建议摄取的范围量。
2005年发布的金字塔，曾有12个版本，采取哪一种，取决于一个人的活动釆量和热層聂入量。
即使这样，大家还是对怎么吃很困惑。
而新版饮食指南，只要看看盘子里食物的比例就能大致判断吃的是否符合健康饮食标准。
新版饮食指南"我的盘子"，建议每人每天摄入的食盐量应控制在2300毫克内以，51岁以上以及患有高血压、糖尿病等慢性疾病的人，每天所摄入的食盐量应控制在1500毫克以内。
建议减少脂肪、糖和细粮的摄入量，代之以粗粮、水果、蔬菜、低脂奶制品、瘦肉、禽类和海鲜，为避免饮食过量，使蔬菜和水果的摄入量占所有食物一半以上，并以水代替含糖饮料等。
严格控制固态脂肪（即饱和脂肪和反式脂肪）摄入量，而非固态的单不饱和脂肪酸和多不饱和脂肪酸(如橄榄油、鱼油、核桃等）不必严格控制。
对糖的摄入量也要严格控制。
新版饮食指南，将盘子分成4块，左侧两块分别是水果和蔬菜，右侧两块分别是谷物和蛋白质。
盘子右上角是一个蓝色小盘子，标注"乳制品"。
图中显示，蔬菜和谷物两个色块最大，蔬菜那块又比谷物大一点，显示饮食中增加蔬菜的量有益于健康。
谷物和蛋白质的色块大小相当，只略比蛋白质大一点点。
蛋白质应该来自肉类和植物类，包括各种畜禽类、海鲜类和坚果、豆类等。
不吃或少吃含固态脂肪多的比萨饼、炸薯条、鸡块、乳酪、全脂牛奶和香肠等食品。
指南建议人们，要吃平衡饮食，享受食物，但要少吃，避免吃过量食物，要让饮食（盘子）的一半是水果和蔬菜，要多吃豆类、水产品，谷物中的一半是全麦的，用全麦粉代替精白面，喝无脂或低脂牛奶，选吃低盐食物，不吃决餐、肥肉，少喝酒，用有益于健康的油脂替固态脂肪；多吃含纤维、钾及维生素D的食物；喝水而不要喝甜饮料等。
美国饮食礼仪英文版
美国饮食礼仪英文版【篇一：中美饮食文化差异英文版加翻译】【篇二：美国饮食礼仪文化】饮食第一篇面包通常区分意大利白面包italian (white)、全麦whole wheat、蜂蜜燕麦honey oat、意大利薄荷起司italian herb and cheese和烤蒜roasted garlic口味，这是在美国点三明治的第一步，你得告诉对方要哪种面包为底。
接着，除了你主动指明的特定三明治后，就要选择cheese和配菜 veggies。
cheese区分为：意大利干熏起司provolone、美国起司american、瑞士起司swiss, 切碎的英式蒙特利起司shredded monterey cheddar。
配菜有：洋葱onion、莴苣lettuce、蕃茄tomato、黄瓜cucumber、青椒green pepper、小黄瓜pickles、橄榄olives、香蕉胡椒banana peppers、盐salt、胡椒pepper、墨西哥胡椒jalapeno peppers、意大利香料oregano、切碎的胡萝卜shredded carrots等。
若你看得眼花缭乱，又或者什么都想尝尝，那么你就可以直接说：“everything”!如果你只有一两样不想吃，可直接跟对方说：“no xx”。
譬如讨厌洋葱说：“no onion please！” 最后还要为三明治涂上好吃的酱sauces and dressing。
现场提供的有：清淡的美乃滋lite mayonnaise、芥末mustard、带甜味的烤肉酱bbq sauce、意大利色拉酱italian dressing、美乃滋mayonnaise、乡村色拉酱ranch、由美乃滋、芥末、莱姆汁和大蒜等调制成的chipotle southwest sauce、棕色芥末brown mustard、蜂蜜芥末honey mustard、甜洋葱酱sweet onion sauce、醋vinegar、水牛酱buffalo sauce等。
美国饮食文化英文
Texas Barbecue Pork(德克萨斯烤肉)
Reuben Sandwich(鲁宾三明治）
Bacon pieces, salad dressing , cheese
Philly Cheeseteak（费拉德尔菲亚 ）
Beef, Cheese, Onion
Chocolate Chip Cookie Dough Ice Cream
You are what you eat.
Hope you enjoy!!
Thank you for your attention!!
Starbucks coffee provide a unique
quality to customer. In some level, it‘s a culture represent, to create a harmonious 和谐的[hɑr’moniəs] environment to customers, and establish mutual trust （相互信任） relationship for each other.
But are those the only
kind of vittles you can find in America?
Try a Breakfast Sandwich for only $2
Ham & Cheddar（火腿和干酪） – smoked ham and egg topped with premium melted cheddar on an oven-toasted artisan roll（烤箱）.
3. America Specialty Foods
All picturesn tent/mei-guo-te-se-mei-shitop10-da-pan-dian?page=0,0
美国餐桌礼仪中英对照，赶紧来学习吧
美国餐桌礼仪中英对照，赶紧来学习吧每个国家有自己的国家餐桌的礼仪，美国也不例外，那么你们知道美国的餐桌礼仪中英文对照是怎样的吗?下面是店铺为大家准备的美国餐桌礼仪中英对照，希望可以帮助大家!美国餐桌礼仪中英对照餐桌礼仪是进餐时的礼节，也包括怎样有礼貌地使用餐具。
不同的文化有不同的餐桌礼仪。
事实上很多礼节是从实际需要而演变来的，比如把手肘放在餐桌上是属于不礼貌的行为，因为把手肘放在桌面上的时候就有把碗、杯打翻的可能。
然而每一个家庭或者一些群体有他们自己的餐桌礼仪标准，也有他们自己对于这些礼仪如何严格执行程度的规定。
(Table manners are the rules of etiquette used while eating, which may also include the appropriate use of utensils. Different cultures observe different rules for table manners. Many table manners evolved out of practicality. For example, it is generally impolite to put elbows on tables, since doing so creates a risk of tipping over bowls and cups. Each family or group sets its own standards for how strictly these rules are to be enforced.) 美国的餐桌礼仪饭前(Before dining)餐桌上都不应该戴帽子;在白天拜访别人的时候女士专用的帽子例外。
(Men's and unisex hats should never be worn at the table. Ladies' hats may be worn during the day if visiting others.) 在正式的宴会中，男士们须站在自己的座位后面，等女士们都坐下了以后，才能坐下。
美国饮食的英语作文
美国饮食的英语作文Fast-food chains，American-style，are currently on the increase all over the world．Most of these places work on a similar principle．There is a long counter，above which is displayed a list（often with pictures）of the items available，and behind which several people（often students working for the minimum wage）are serving．Individual queues form in front of each assistant．You receive what you order more or less immediately and take it on a tray to a table，picking up thing like straws，pepper，salt，ketchup，pickles and napkins（usually paper napkins）on the way．If you can’t see any knives and forks，this means you are supposed to eat with your hands．If you can’t see any straws，that’s because they are hiding in the straw dispenser that you have to fiddle with the bottom of it to get a straw （one at a time）to emerge．When you’ve finished，you yourself throw away everything except the tray．Many fast-food places have drive-in facilities．You place your order from your car via a microphone and then drive round to a special window to pay and pick it up．You may even encounter places where a waitress bring your meal out，and you sit and eat it in the car from a tray hooked over the door through the open window．You may be asked if your order is “for here” or “to go ”．In some states there is no sales tax on food consumed．。
美国食物与饮食介绍(英文版)
10. Diet Dr. Pepper 1.6%
What do Americans eat for dessert?
Baskin Robbins Cold Stone Dairy Queen
Coffee Yogurt Milk Juice
– Orange
And, some people do skip breakfast
What do most Americans eat for
lunch?
People do not go home for lunch (no naptime)
Eat a nice meal with family (depends on the family) Go out to eat—order your own dish Order in pizza
Burgers Meat Loaf Macaroni and Cheese意大利面 Mashed Potatoes马铃薯泥 Fresh Green Salad Spaghetti意大利面条 May be boxed or frozen—quick and
Seafood Chain
Barbecue烤肉 meat with sweet and rich barbecue sauce, cole油菜 slaw卷心菜色拉,
and potato salad
Soup, Salad, Sandwiches, and bakery面包房
Preferences: 35% of coffee drinkers prefer black coffee 65% prefer to add sugar and/or cream
中英双语阅读-美国人用餐习惯
美国人吃饭用刀叉，而且他们的用餐方式是很有讲究的。
因此，在应邀与美国朋友一起吃饭时，应特别注意他们的用餐习惯。
一般情况下，餐桌上摆放有一幅餐刀和两幅餐叉，外边的餐叉供你吃色拉，里边的餐叉用于吃主食和其它点心食品，餐刀用来切肉食。
如果你两手并用，应左手握叉，右手握刀，而且一次握刀时间不能太长。
美国人的早餐有：炒或煮鸡蛋、香肠、油炸土豆片、薄煎饼、果子冻、烤面包、松饼、桔子汁以及咖啡等。
Eating Custom and Practice 用餐习惯American eating is funny. They eat almost everything with a fork, and it appears that holding a knife in one's right hand longer than a few seconds is considered to be against good table manners.The system is that if it is absolutely necessary to use a knife, people take the fork in their left hand, and cut off a piece of meat or whatever it is in the normal manner. Then they put the knife down, transfer the fork to their right hand, and only then do they transport the food to their mouth. This is clearly ludicrous(滑稽可笑), but it is considered good manners.There are several results of this system. First, if it isnot absolutely necessary to use a knife, Americans don't use one, because obviously this greatly complicates(使复杂化) things, and you will therefore see them trying to cut things like potatoes, fish and even bacon(熏猪肉) with a fork. Second, towards the end of a course, since only one implement(器具) is being used, food has to bo chased around the plate with the fork - and for the last mouthful the thumb has to be used to keep the food in place, although one is not supposed to do this.Third, tables are generally laid with one knife and two forks, the outside fork being for the salad. There is no need for foreign visitors to follow the American system and try to eat the salad with only a fork, but if you do use your knife, remerber to save it for the meat course. Even desserts(甜食) (except ice cream) are eaten with a fork if at all possible, and the spoon you see by your dessert is meant to be for coffee (but if you use it for your dessert no one will say anything).Some Breakfast Dishes 早餐食谱Breakfast in a restaurant is a very enjoyable experience. If you order eggs in a restaurant, the waiter/waitress will ask you how you want them . You can reply that you want them "scrambled(炒)" or "boiled". It isnot sufficient, however, to ask for them "fried"; you will haveto specify whether you would prefer them "sunny-side-up" (煎一面), "over"(两面煎), "over-easy/easy-over"(两面煎，但蛋黄仍然呈流体状).American sausage(香肠) comes in slices and is quite spicy. But you can also have link sausage.American bacon comes in small strips, can be rather fat, and is served crispy. It is usually very tasty, and you can eat it with your fingers."Hash brows"(油炸土豆片) are shredded(切成碎片的) and fried potatoes. They are wonderful, especially with fried eggs and ketchup(蕃茄酱)."Pancakes", sometimes called"hot cakes", are made with baking power. They are normally served in a pile, and you are supposed to put butter and syrup(果浆) on them."Jelly"(果子冻) is jam and includes grape jelly, which is very tasty.Toast is often served already buttered."English muffins(松饼)" are like small crumpets(烤饼) without the holes and are served toasted. You put jam on them.A "biscuit"(软饼) is a snall, scone-like bread roll, often served hot.Orange juice and coffee are often serced with breakfast.。
新版美国饮食指南
选择富含蛋白质的食物包括海 产品瘦肉家禽鸡蛋豆类吼及
豆类制品和ｉ盐的干景
蔬菜橘色的答娄及紫色的蛋白质盘子 外还有一个蓝色圆圈则是代表乳耕品
ቤተ መጻሕፍቲ ባይዱ
建议多吃这些食物让你的盘子一半 装满蔬菜和水果食用咎粪尽量选择全麦 食品改蝎脱脂或低脂÷仍（脂肪含量低
增加海产品食用的数量和种类 选择海产品以取代晦类和家禽娄食
选择能够提供大量钾
膳食纤
维钙和维生素Ｄ的食物这些食物 包括蔬菜水果框稂以及奶制品。 臧少个＾钢摄八量的堵加。 阅读食物的营养成分表中的钠
台量购买低钢盐的食品。
糖饮料
减少对红内（猪
ｆ羊等所有哺乳动物的瘸ｊ的依茌。
７拣不再纠缠于缎分的食物种类而是 直观提醒＾们什幺是健康饮食．
原先。盒宇蟮结构中的“肉娄和Ⅱ
盘’
美国第一夫＾米默尔奥Ｂ马说明只要它看起米长得很像这个新版标示有报多
就是这么简单ｌ 而目第一家庭已开始亲自执行
棺的食用■； 增加脱脂或低脂的牛奶以殛牛奶
制品的食用量倒如牛奶醛奶奶
蔬菜水果那兢对７．
卸盘分成４个区块以不同颜色代表不
同的食物分类包括红色的水果绿色的
酷和豆浆制品．
平衢膳食享受食物但绝不贪食
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…
ＤＩＥＴ ＧＵＩＤ Ｅ
镕』ｕｍ＊Ｗ＊※¨ｗ月ｔ。
食用多种种类的蔬荒特别是璺
一个由Ⅱ种颜色缝成的’酱盘威为７姜国＾健瘴膳食的新指导， 这个由姜国农业部
绿色红色和橙色的蔬菜以及豆类， 童用答物的比重粗粮至少应该自
到一半；用粗粮来替代蜘粮以增加粗
推出的。我的餐盘１营养示意国取代７Ｂ＆沿用１９年的’食物金宇堵 我们或许没时间搞懂太多饮食营养信息但箍们定抽时间看看最们按子的餐
美国食物指引
servings); and meat, poultry, fish, dry beans, eggs, and nuts (2-3
fat are associated with a lower risk of heart disease and certain cancers.
The recommended limits are a fat intake of no more than 30% of calories,
each day from the five major food groups displayed in the Food Guide
Pyramid: vegetables (3-5 servings); fruits (2-4 servings); breads,
cause many other problems. Complete abstention is advisable for women who
are pregnant or trying to conceive and for people planning to drive a car,
with less than 10% of the calories as saturated fat, and no more than 300
mg of cholesterol daily.
5. Choose a diet moderate in sugars. The only legitimate concern with
英语作文演讲稿Americanfood（美国食物）
英语作文演讲稿Americanfood（美国食物）Good morning, everyone! My name is Marco, today my topic is American food.In America, there is so much delicious food, such as pasta, burgers. Hotdogs is very popular in America. It is a kind of delicious food. It is a cooked sausage, traditionally grilled or steamed and served in a sliced bun as a sandwich. People love it very much.Most of the American people love drinking. They love cola, juice, wine and beer. When people eat BBQ, watch the football matches or basketball matches, they usually drink cold beer. Juice is a nice and healthy drink. It made from fruits. I like orange juice best. Many American people drink orange juice for breakfast. It is good for our body.There are many KFC and McDonald’s in America. Many American people like fast food. If people are in a hurry, they have no time to cook; they prefer to eat fast food. People love fast food, but eating too much fast food could make people fat and unhealthy.I love western food. But I think Chinese food is better than it. Because Chinese food is healthier. It is more delicious too. That’s all. Thank you!。
美国食物指引(中文+英文 双语版)
美国食物指引（中文版）血管保健三对策高血压、高血脂和高血糖，统称为“代谢综合症”。
这三高之间互相牵连，难分难解，共同做恶，致使血管冠状动脉硬化程度加剧。
医学报告已经证实，高血脂除了会导致心脏病之外，与脑血管疾病、高血压及糖尿病等慢性疾病息息相关。
因此，只要有高血压、高血脂或高血糖中任何“一高”，就必须留意有罹患其它“两高”的可能性。
对此，除了定期检查“三高”外，平时还要注意均衡饮食、积极运动来预防“三高”，一见“三高”数据偏高，就应该接受专科医生的治疗。
对策一：饮食控制，运动养生要诊断血脂异常，只要抽血检查就可以了。
血脂正常值：总胆固醇＜5.17毫摩尔/升；甘油三酯＜1.47毫摩尔/升；低密度脂蛋白＜3.36毫摩尔/升；高密度脂蛋白≥1.16毫摩尔/升。
如果您已经超过了正常值，代表您的血脂已经异常。
治疗血脂异常的步骤，第一步应该选择非药物疗法，一般至少3--6个月仍然无效后，才进行药物治疗。
非药物疗法包括饮食控制、运动养生和戒烟限酒。
1、控制饮食对于血脂高的人饮食一定要清淡，要低油、低盐，选择低胆固醇食物和避开高胆固醇食物。
①拒绝油腻：油腻食物不但让血脂升高，还会长胖。
所以在日常生活中药少吃油炸、油煎或油酥的食物：少吃含有脂高的猪皮、鸡皮、鸭皮、鱼皮、肥肉及奶油。
含隐性油脂的各式火锅料、狮子头、点心等也应该少吃。
②炒菜油秘方：炒菜最好用不饱和脂肪酸高的植物油：如橄榄油、花生油、菜籽油等，少用饱和脂肪酸高的动物油。
多采用清蒸、水煮、凉拌等不用油或者少用油的烹调方式，搭配橄榄油、酱油、醋来调味。
③减少吃高胆固醇的食物：包括动物内脏（脑、肝、肾等）、蟹黄、鱼子、蛋黄、蛋黄素或饼干等。
若干固醇过高，每周以不超过3个鸡蛋为原则。
肉类应多选择鱼类及去皮家禽，尽量少用羊、牛、猪等脂肪高的肉类。
还要在饮食中常搭配富含ω—3的深海鱼、黄豆及其制品，有助于高血脂的预防和治疗。
研究证明，植物油经过氢化制成人造奶油、烤酥油等，含有反式脂肪酸，对心血管的危害更严重。
全面介绍西餐礼仪英文版(中英对照)
全面介绍西餐礼仪英文版Eating in American（I）中国菜着重色、香、味，西餐讲究实惠。
初到美国餐馆用餐，应该注意如下事项：1）选择合适的餐馆（如：家庭式餐馆、特色餐馆以及自助式餐馆等）；2）餐馆营业时间（上午11：30开门营业，直到夜晚）；3）一般都应事先预订餐位：4）到达餐馆后，不能径直地到餐桌旁入桌，除非餐厅有“随意就坐”的告示；5）付款时，别忘了留给服务员一定比例的小费（一般为实际总额的10%～15%）。
Eating out is one of the joy of being in the USA.The food is usually good and often excellent;the prices are reasonable ;and the service is mostly fine.Choosing a Restaurant 选择餐馆 Some restaurants are open for breakfast;others are open twenty-four hours a day.A number of restaurants call themselves "family restaurants".Many of these serve no alcohol and have fairly restricted menus which includesteaks,hamburgers,omelettes(炒蛋)and sandwiches,and all are at very reasonable prices.They may also serve smaller and cheaper children's portios(份餐).Note that many American restaurants are "speciatly"restaurants .They may serve only,ormainly ,steaks ,seafood,etc.When to Eat 供餐时间 Many restaurants,especially the more expensive ones,open at about 11：30a.m.(midday,rather than 1p.m.,is the most normal time for lunch in the USA),and some remain open until the evening,so it is possible to order a meal throughout the afternoon.In many areas it is usual for people to leave work and go out for an evening meal at 5p.m.or 6p.m.,than waiting until later.Reserving a Table 预订餐位 Eating out is rather popular in the USA.And it is often necessary to make a reservation.You will sometimes see short queues of people waiting for tables at restaurants-it's more pleasant to wait in the bar ,of course,if there is one-but there queues more quickly. Arriving at Restaurant 到达餐馆 When you arrive at most restaurant,you should not just go in and sit down-unless you see a sign saying "Please seat yourself".Usually you will have to wait for a "hostess"or "captain"(领班)to escort(陪同)you to a table .Often there will be a sign that reads "Please wait to be seated".Do not expect to share a table with other parties,even if the restaurant is crowed .It just isn't done.Many restaurant have a no-smoking section,in some place by lows.One excellent American custom is that after you have sat down your waiter or waitress will often bring you a glass or water(with ice naturally)and will keep on refilling it throughout the meal.(Most American are incapable of eating a meal without drinking something at the same time.)When your waiter or waitress takes your order,it is not very normal for one person to order for the whole table.Each person orders separately ,except in the most expensive restaurants.Summoning a waiter 召唤侍者 You may find your waiter unusually friendly.He may ask you how you are (You're supposed just to say "Fine"),inquire whether you have a good day and ,later on say that he hopes you will enjoy your meal.To summon a waiter in a American restaurant you may call "Bill",or "Mary",or "Claude",or whatever.Waiters and waitresses often actually introduce themselves when they first come to your table or wear name tags,you are permitted to use their first names.Paying the Bill 付款 The bill (often called the "check")comes usually with tax added but no service chare-though some restaurant do now add a service charge.The etiquette(规矩)books say that you should leave a ten per cent tip(小费)for lunch,fifteen per cent for dinner.The tip should be calculated on the basis of the total before the addition of tax. At many restaurant you can ask the waiter to bring the bill and than pay at a cash desk on the way out.Eating in American（II）美国人吃饭用刀叉，而且他们的用餐方式是很有讲究的。
双语英语阅读 美国食品
双语英语阅读美国食品"You are what you eat." Nutrition experts often usethis saying to promote better eating habits. What we put in our mouths does bee a part of us. But we can look at this statement another way. What we eat reflects who we are——as people and as a culture. Do you want to understand another culture？ Then you ought to find out about its food. Learning about American food can give us a real taste of American culture."你吃就成为什么样子"营养专家经常使用这句话来倡导更好的饮食习惯，入嘴的东西确实成为我们的一局部。
但我们也可以从另一个角度来看这句话，我们所吃的反映出我们自己——不管就人或文化而言。
你想了解另一种文化吗？那么你应该去认识他们的食物。
认识美国食物可以让我们得知美国文化的精华。
What is "American food"？ At first you might think the answer is easy as pie. To many people， American food means hamburgers， hot dogs， fried chicken and pizza. If youhave a "sweet tooth，" you might even think of apple pie or chocolate chip cookies. It's true that Americans do eat those things. But are those the only kind of vittles youcan find in America？何谓「美式食物」？乍听之下你可能认为答案容易得很。
如何适应美国饮食的建议英语作文
如何适应美国饮食的建议英语作文Learning to Love American FoodHi there! My name is Emily, and I'm a 10-year-old girl who recently moved to the United States from China with my family. One of the biggest changes I've had to adapt to is the food. American food is so different from what I was used to eating back home. At first, I found it really strange and didn't like a lot of the dishes. But after trying different foods and getting some tips from my friends and teachers, I've learned to enjoy many American meals. Let me share some advice that has helped me adapt to the new flavors and dishes here.Try everything at least onceMy mom always tells me, "You'll never know if you like something until you try it." This is excellent advice when it comes to American food. Many of the foods looked or smelled weird to me at first, but once I tasted them, I realized they were actually really yummy! Don't judge a food by its appearance or smell. Give it a fair chance by taking a few bites before deciding if you like it or not.Be open to mixing flavorsOne thing I noticed about American food is that they like to mix a lot of different flavors together in one dish. For example, my friend's mom makes this thing called a "taco salad" which has lettuce, tomatoes, cheese, beef, and even crushed up tortilla chips all mixed together! At first, I thought it sounded like a weird combination, but when I tried it, the flavors were amazing together. Don't be afraid to try dishes that have a mix of sweet, salty, spicy, and other flavors all in one.Don't be afraid of spicy foodSpeaking of spicy, a lot of American food seems to have a bit of a kick to it. Things like buffalo wings, chili, and even some pizzas can be pretty spicy. If you're not used to spicy food, it can be overwhelming at first. My advice is to start slow with just a little bit of spice and work your way up. The more you try spicy dishes, the more your taste buds will get used to the heat. And be sure to have some milk or yogurt on hand to help cool your mouth if the spice gets too intense!Ask for recommendationsIf you're really unsure about what to order at a restaurant or what to try from the school cafeteria, don't be afraid to ask for recommendations. The servers, cafeteria workers, or even your classmates who are familiar with American food can point youtowards dishes they think you might enjoy based on your tastes. Sometimes it helps to have a guide when you're still getting used to the new flavors.Pace yourself with portionsWhoa, the portion sizes here in America are huge! I remember the first time I went to a diner and ordered pancakes - the plate was piled high with at least 6 big, fluffy pancakes. That's more than my whole family would eat for breakfast back in China. Don't feel like you have to finish everything on your plate, especially when you're first trying American foods. It's okay to just eat until you're full and take the rest home in a doggy bag. You can always try the leftovers later.Find American versions of familiar foodsEven though American food seems really different, you'll probably notice that there are still some dishes that are similar to what you're used to, just with an American twist. For example, American-Chinese food like beef and broccoli or sweet and sour chicken has a lot of the same flavors as traditional Chinese dishes, but with some unique preparation styles. Seeking out these familiar-feeling foods can help you ease into the new cuisine.Don't forget about fruits and veggiesWith all the burgers, fries, pizzas and desserts, it's easy to overindulge on junk food in America. But remember, fruits and vegetables are your friends! They'll help balance out all of those heavier foods. Plus, American farms grow so many fresh, delicious fruits and veggies that you'll definitely want to take advantage of. Build-your-own salads and grilled veggie skewers are two tasty ways to get your daily servings.Those are my top tips for learning to love the food here in America. It's been a bit of an adjustment for sure, but I've discovered so many new favorite dishes like mac and cheese, chicken tenders, and chocolate chip cookies. With an open mind and a willingness to try new things, I know you'll find plenty of yummy American fare to enjoy too. Happy eating!。
美国联邦养生指南中文版
美国联邦养生指南中文版简介美国联邦养生指南是美国政府发布并更新的一份重要文献，旨在提供科学依据和建议，帮助人们获得更健康的生活方式。
本文档是美国联邦养生指南的中文版，为中文读者提供了这份重要指南的详细内容和总结。
健康饮食健康饮食是美国联邦养生指南的重点之一。
根据指南，均衡的饮食是基于五大食物组合：蔬菜、水果、全谷物、蛋白质和低脂乳制品。
以下是关于健康饮食的一些建议：•增加蔬菜和水果摄入：每天至少摄入5份水果和蔬菜。
可以选择各种颜色的水果和蔬菜，以确保多种营养素的摄入。
•增加全谷物摄入：选择全谷物食品，如全麦面包、糙米等。
全谷物富含纤维和重要的营养素。
•控制蛋白质摄入：选择低脂肪的蛋白质来源，如鱼、鸡肉、豆类等。
防止高脂肪和高胆固醇的食物。
•控制饮食中的钠摄入：减少食物中的盐和钠摄入，选择低钠食品。
•控制添加糖摄入：减少糖的摄入量，如饮料和甜点。
活动与运动除了健康饮食外，美国联邦养生指南还强调了活动和运动的重要性。
以下是一些建议：•每周至少进行150分钟的有氧运动，如快步走、跑步、游泳等。
也可以分成几个较短时间的运动。
•加强肌肉锻炼：每周进行两次以上的肌肉锻炼，可以包括举重、健身操等活动。
•减少久坐：尽量减少长时间坐着不活动的时间，可以选择站立、走动或进行一些伸展活动来打破久坐的时间。
心理健康除了身体健康，心理健康也是美国联邦养生指南的关注点之一。
以下是一些建议：•寻找支持系统：与朋友、家人或社区建立联系，寻求支持和交流。
•应对压力：学会应对压力和适应生活中的变化，可以通过锻炼、冥想等方式来放松自己。
•注意睡眠质量：确保每晚都有足够的睡眠时间，保持规律的睡眠时间表。
养生指南总结通过阅读美国联邦养生指南中文版，我们了解到了健康饮食、活动与运动、心理健康等方面的重要性。
指南建议我们保持均衡的饮食，多进行有氧运动和肌肉锻炼，并关注心理健康。
这些都是保持健康生活方式的关键要素。
以下是一些我们可以采取的行动：1.制定健康饮食方案，并购置健康食材。
出国就餐食物、餐具、酒类中英对照版
string bean四季豆
cabbage包心菜;大白菜
celery芹菜
leek韭菜
caraway香菜
spinach菠菜
carrot胡萝卜
loofah丝瓜
pumpkin南瓜
bitter gourd苦瓜
cucumber黄瓜
white gourd冬瓜
needle mushroom金针菇
lemonade柠檬水
beer啤酒
white wine白葡萄酒
red wine红葡萄酒
cider苹果酒
champagne香槟酒
cocktail鸡尾酒
liqueur白酒,烧酒
whooshing wine绍兴酒
yellow wine黄酒
Kaoliang spirit高粱酒
vodka伏特加
whisky威士忌
brandy白兰地
cognac法国白兰地
gin金酒
gin fizz杜松子酒
martini马提尼酒
餐具
knife餐刀
cup杯子
glass玻璃杯
fork叉
spoon匙
rice bowl饭碗
chopsticks筷子
toothpick牙签
paper towel纸巾
napkin餐巾
saucer小碟
teapot茶壶
garlic大蒜
ginger生姜
miso味噌
caviar'kævɪɑ鱼子酱
barbeque sauce沙茶酱
tomato sauce番茄酱
mustard芥末
mustard tuber榨菜
肉类
meat肉
pork猪肉
西餐礼仪菜谱中英对照
西餐礼仪菜谱中英对照（最新版）编制人：__________________审核人：__________________审批人：__________________编制单位：__________________编制时间：____年____月____日序言下载提示：该文档是本店铺精心编制而成的，希望大家下载后，能够帮助大家解决实际问题。
文档下载后可定制修改，请根据实际需要进行调整和使用，谢谢!并且，本店铺为大家提供各种类型的实用范文，如教案大全、公务礼仪、合同协议、总结报告、工作计划、工作材料、演讲致辞、规章制度、条据书信、其他范文等等，想了解不同范文格式和写法，敬请关注!Download tips: This document is carefully compiled by this editor.I hope that after you download it, it can help you solve practical problems. The document can be customized and modified after downloading, please adjust and use it according to actual needs, thank you!In addition, this shop provides you with various types of practical sample essays, such as teaching plans, official etiquette, contract agreements, summary reports, work plans, work materials, speeches, rules and regulations, letter of agreement, other sample essays, etc. I want to know Different format and writing styles of sample essays, so stay tuned!西餐礼仪菜谱中英对照一：分类菜谱：色拉：saladnicoise尼斯式色拉gelatinsalad胶状色拉sunshinesalad胡萝卜色拉waldorfsalad沃尔多夫色拉vegetablecombinationsalad蔬菜大会色拉mixedsalad什锦色拉home-madevegetablesalad家常蔬菜色拉fruitsalad水果色拉vegetablesalad蔬菜色拉chickenlaesarsalad卤鸡色拉tossedsalad油拌色拉肉类如下：rumpsteak牛腿排T-bonesteakT形骨牛排roastsirloinbeef烤牛外俏greenfillet青春里脊filletsteak,countrystyle乡村里脊扒beefsteakcurried咖喱牛排plainfriedcalfribs清煎小牛排friedcalfribs炸小牛排roastveal烤小牛肉hamsteak火腿扒sautéporkchop嫩煎猪排roastlamb烤羔羊肉lambcouscous羊肉库司charcoalgrilledmincedlamb串烤羊肉饼roastsaddleofmutton烤羊里脊grilledmuttonchop铁扒羊排salami意大利香肠bolognasausage大红肠gamepie野味排pastrami五香烟熏牛肉hamandsausage火腿香肠bear''''spaw熊掌breastofdeer鹿脯beche-de-mer;seacucumber海参seasturgeon海鳝saltedjellyfish海蜇皮kelp,seaweed海带abalone鲍鱼sharkfin鱼翅scallops干贝lobster龙虾bird''''snest燕窝roastsucklingpig考乳猪pig''''sknuckle猪脚boiledsaltedduck盐水鸭preservedmeat腊肉barbecuedpork叉烧sausage香肠friedporkflakes肉松饭点类：friedrice炒饭plainrice白饭crispyrice锅巴gruel,softrice,porridge粥noodleswithgravy打卤面plainnoodle阳春面casserole砂锅chafingdish,firepot火锅meatbun肉包子shao-mai烧麦gluepudding汤圆milletcongee小米粥其它：beancurd豆腐fermentedblankbean豆豉pickledcucumbers酱瓜preservedegg皮蛋saltedduckegg咸鸭蛋driedturnip萝卜干二：综合菜谱：Happyfamilyset合家欢套餐valentineset情侣套餐Sirloinsteak菲力牛排crispychickenfillet脆皮鸡排Scallop扇贝CreamSquid奶油鱿鱼Creambuttonmushroom奶油香菇Preservedcabbagestir-friedwithbeansprouts雪菜银芽SautedcabbagewithChilli培根高丽菜Honeyglazedchickenfillet蜜汁鸡排Oyster生蚝Slicedmuttonwithwelshonionandgarlic葱蒜羊肉片Clubsteak沙朗牛排Shrimp草虾octopus八爪鱼Australianbeefsoftribs澳洲牛仔骨Salmon三文鱼Scotlandmuttonchop苏格兰羊排Blackpepperchickenfillet黑椒鸡排Blackpepperporksteak黑椒猪排Porksteakwithblackpepper黑椒牛排Assortedset什锦套餐Crispybullfrogwithblackpepper香脆黑椒牛蛙Slicedfattybeeformutton肥牛或肥羊片Slicedprawnwithcheese芝士开片大明虾Icelandcod冰岛鳕鱼Braisedoysterwithcheeseandchili芝士培根焗生蚝Octopuswithwelshonion葱香八爪鱼Shrimpwithlemonade柠汁草虾Frenchgooseliver法式鹅肝Australianfreshshellfish澳洲鲜贝Blockedcrabmeatstir-friedwithpepper辣子蟹块Frenchblackcodpan-friedwithsauce法式酱烧银鳕鱼Shrimpwithlemonade柠汁草虾Saurywithlemonade柠汁秋刀鱼Tunnywithlemonade柠汁金枪鱼Pan-friedbutterfish干煎鲳鱼Bullfrogwithblackpepper黑椒牛蛙Pan-friedsalmon香煎三文鱼Creamsquidslicewithcelery西芹奶油花枝片Steamedeggwithbarbequesauce鱼子酱蒸蛋BraisedAmericanoysterwithcheeseandchilli芝士培根焗美国生蚝CreamShisamowithlemonade奶油柠汁多春鱼Australianfreshshellfish澳洲鲜贝Musselwithchilli培根青口贝Stir-friedseaminnowwithslicedradish萝卜丝炒海蜓Entrecotesteak肉眼牛排T-bonesteak丁骨牛排Garlicpan-friedpork蒜香干煎猪颈肉Crispy(honey)chickenfillet脆皮（蜜汁）鸡排Blackpepper(honey)chickenfillet黑椒（蜜汁）鸡排Slicedmuttonwithwelshonionandgarlic葱蒜羊肉片SlicedAmericanfattybeefwithwelshonionandgarlic葱蒜美国肥牛片Slicedporkwithwelshonionandgarlic葱蒜猪肉片Omasumwithtomatoketchup沙茶牛百叶Slicedmeatwithneedlemushroom金针菇肉片Creambuttonmushroom奶油香菇Assortedneedlemushroom什锦金针菇Mushroombraisedwithcheese芝士焗蘑菇Onionstir-friedwithbeansprouts洋葱银芽Preservedcabbagestir-friedwithbeansprout雪菜银芽Greenvegetablestir-friedwithgarlic蒜茸青菜Vegetablestir-friedwithbuttonmushroom香菇青菜Cabbagestir-friedwithchilli培根高丽菜Deepfriedcrispybeancurd脆皮豆腐Friedasparagus青炒豆苗Slicedgarlicbraisedwithchilli培根煸蒜片Onionbraisedwithchilli培根煸洋葱Materconvolvulusfriedwithgarlic蒜泥空心菜Carrotfiredwithgreenpepperandchilli青椒培根胡萝卜Staplefood主食Friedricewithseafood海鲜炒饭Friedricewithbeef牛肉炒饭Assortedfriedrice什锦炒饭Friedricewithvegetable蔬菜炒饭Japaneseseafoodnoodle日式乌冬面Steamedrice米饭Deepfriedegg荷包蛋Desserts甜点Corntortillas玉米饼Vegetablesalad蔬菜色拉Honeyedbanana蜜汁香蕉Crispypineapple脆皮凤梨Deepfriedapplerings香煎苹果圈Creamofmushroomsoup奶油蘑菇浓汤Cornsoup玉米浓汤Slicedchickensoup鸡丝浓汤Luosongsoup罗宋汤Wintermelonsoupwithporkrib冬瓜排骨汤Potbeefwithradishandcarrot红白萝卜煲牛肉Milk-shakewithchocolateandbanana朱古力香蕉奶昔Milk-shakewithhoneyandHami-melon蜂蜜哈密瓜奶昔Mixedjuiceofcarrotandorange胡萝卜柳橙汁Mangojuice芒果汁Orangejuice柳橙汁Mixedjuiceofasparagusandpear芦荟雪梨汁Cucumberjuicewithhoney黄瓜蜂蜜汁MixedjuiceofHamimelonandorange哈密瓜柳橙汁。
美国的饮食文化英汉翻译作文
美国的饮食文化英汉翻译作文英国人的饮食习惯亦式样简单,注重营养.早餐通常是麦片粥冲牛奶或一杯果汁,涂上黄油的烤面包片,熏咸肉或煎香肠、鸡蛋.中午,孩子们在学校吃午餐,大人的午餐就在工作地点附近买上一份三明治,就一杯咖啡,打发了事.只有到周末,英国人的饭桌上才会丰盛一番.通常主菜是肉类,如烤鸡肉、烤牛肉、烤鱼等.蔬菜品种繁多,像卷心菜、新鲜豌豆、土豆、胡萝卜等.蔬菜一般都不再加工,装在盘里,浇上从超市买回的现成调料便食用.主菜之后总有一道易消化的甜食,如烧煮水果、果料布丁、奶酪、冰激凌等.British people's eating habits also style is simple, pay attention to nutrition. Breakfast is usually cereal bluntmilk or a glass of juice, besmear butter toast, bacon orFried sausages and eggs. At noon, children eat lunch at school, adult lunch at the workplace nearby bought a sandwich, a cup of coffee, sent settles. Only at the weekend, theBritish dining table will abundantly xing. Usually the main dish was meat, such as chicken, roast beef, grilled fish, etc. Vegetables varities, such as cabbage, fresh pea, potatoes, carrots, etc. Vegetables are usually no longer processing, packed in pan and poured from the supermarket buy back the ready-made condiment and edible. Main course after total have a digestible sweets, such as cooking fruit, s.s. pudding, cheese, ice-cream, etc.美国式饮食不讲究精细,追求快捷方便,也不奢华,比较大众化.一日三餐都比较随便.早餐以面包、牛奶、鸡蛋、果汁、麦片、咖啡、香肠等为主.午餐一般在工作地点用快餐（快餐是典型的美国饮食文化,十分普及）,一般有三明治、水果、咖啡、汉堡包、热狗等.晚餐是正餐,比较丰盛,有一二道菜,如牛排、猪排、烤肉、炸鸡等,配面包、黄油、青菜、水果、点心等.也有很多人上餐馆用晚餐.美国餐馆很多,一般供应自助餐、快餐、特餐（固定份饭）、全餐等各种形式的餐饮,价格一般比较低廉,也可点菜,点菜价格.早餐一般在8时左右,午餐一般在12时－14时,晚餐一般在18时左右.他们在临睡前有吃点心的习惯,成人以水果、糖果为主,孩子则食用牛奶和小甜饼.美国人的口味比较清淡,喜欢吃生、冷食品,如凉抖菜、嫩肉排等,热汤也不烫.菜肴的味道一般是咸中带点甜.煎、炸、炒、烤为主要烹调方式,不用红烧、蒸等方式.以肉、鱼、蔬菜为主食,面包、面条、米饭是副食.甜食有蛋糕、家常小馅饼、冰淇淋等.他们喜欢吃青豆、菜心、豆苗、刀豆、蘑菇等蔬菜.所用肉类都先剔除骨头,鱼去头尾和骨刺,虾蟹去壳. 美国人喜欢吃糖醋鱼、咕噜肉、炸牛肉、炸牛排、炸猪排、烤鸡、炸仔鸡等肉食菜品,爱用冰水、矿泉水、可口可乐、啤酒、威士忌、白兰地等饮料,喜欢在饮料中加冰块,不喜欢饮茶.饭前以蕃茄汁、橙汁等作为开胃饮料,吃饭时习惯饮用啤酒、葡萄酒、汽水等饮料,饭后则喝咖啡,很少喝烈性酒.美国人不爱吃猪蹄、鸡爪、海参、动物内脏、肥肉等.烹饪时不放调料,调料放在餐桌上自取,有酱油、醋、味精、胡椒粉、辣椒粉等.部分美国人喜欢吃蚯蚓、罐头、饼干.制作凉菜时,一般用色拉油、沙司作调料.很多人喜欢吃我国的粤菜、川菜以及甜酱、蚝油、海鲜酱等.喜欢用威士忌、杜松子酒、伏特加等生酒混合调制鸡尾酒.American food does not pay attention to fine, the pursuit of fast and convenient, also not costly, more popular. Informal meals a day. Breakfast with bread, milk, eggs, fruit juice, cereal, coffee, sausages and give priority to. Lunchgenerally in the workplace with fast food (fast food is a typical American food culture, very popular), usually have sandwiches, fruit, coffee, hamburgers, hot dogs, etc. Dinneris dinner, compare abundance, there are 12 dish, such as steak, pork chops, barbecue, Fried chicken, match bread, butter, green vegetables, fruits, desserts. There are many people in the restaurant for dinner. Many American restaurants, general supply buffet, snack, special (fixed rice), the meal, etc. Various kinds of forms of catering, low price is compared commonly, also can order, order the highest prices. Breakfast is in commonly 8 at around 12 when in commonly, lunch, dinner - 14 in commonly at around 18. They have snack before sleep habits, and adult with fruit, candyis given priority to, children are eating milk and cookies. The americans is light, like to eat raw, LengShiPin, such as cold dishes, the tender steak shake etc, hot soup also not hot. The general is salty flavor dishes with something sweet. Decoct, fry, fry, roast for main cook means, don't wait for means braise in soy sauce, steamed. With meat, fish, vegetables as staple food, bread, noodles, rice is fushi. Sweets are cakes, homely small pies, ice cream etc. They like to eat beans, vegetables, fabaceous seedling, knife bean, mushrooms, etc vegetables. Used to eliminate all meat, fish bones to the head and tail and spur, shrimp crab shell. Americans like to eat sweet and sour fish, GuLuRou, fry beef, Fried steak, Fried pork, chicken, Fried chickens meat dishes, such as love to use cold water, mineral water, Coca Cola, beer, whisky, brandy and other beverages, like in the beverage with crushed ice, don't like to drink tea. Before meals with tomato juice, orange juice as appetizer, when eating habits drinking beer, wine, beverage, soda etc afteris to drink coffee, seldom drink alcohol. Americans do not love to eat pig, chicken feet, sea cucumber, fat liver, etc. When cooking don't put condiment, condiment on table himself,soy sauce, vinegar, monosodium glutamate, pepper, chili powder, etc. Some americans like to eat worms, canned foods, biscuits. Making cold dishes, generally with salad oil, sauces for seasoning. Many people like to eat our guangdong, sichuan and maple syrup, oyster sauce, seafood sauce, etc. Like using whisky, gin, vodka etc born wine mix modulation cocktail.。
双语美式地道口语外食
双语美式地道口语外食我们来谈谈一些在餐厅内会用到的句子, 以及一些跟吃饭有关的单字片语. 配合美国的食物介绍一二集来看, 相信从此以后到美国餐厅用餐不再是件难事.接下来，小编给大家准备了双语美式地道口语外食,欢迎大家参考与借鉴。
双语美式地道口语外食1. Do you like to go out eating?想不想出去吃呢?有次我问老美出去吃东西怎么说, 他回答说一般出去吃饭, 他们只说 go to eat , goout eating 或是 eat out 而不会说 go to dinner, go for lunch, 也就是不需特地说中餐或是晚餐. 所以后来老美问我刚去哪了, 我应该要说I just went out eating, 而不会说 I just went to dinner. 小明细多注意, 你的英文会更棒.如果要强调是去吃午餐或晚餐的话, 一般就直接说lunch 或是dinner. 例如人家问你, "Where did you go?" 你就可以答说 "lunch."2. There is a Deli over there, do you like it?那里有一家 Deli (餐厅), 你喜不喜欢呢?美国的餐厅可分很多种, Restaurant 是一般的通称, 另外常用到的有 Deli : 供应三明治, 沙拉这种现成的, 不需再经过烹调的餐厅, 例如 SUBWAY 就可以算是 Deli.另外还有 Grill 也随处可见, 翻译成烤肉餐厅, 多半是提供牛排, 汉堡热食类的食物.Deli 这个字是delicatessen 的简写, 可是现今在美国一般只会听到 deli 而很少听到 delicatessen 了!3. What do you like to drink?想要喝什么?美国餐厅的习惯, 吃饭时都会点一大杯饮料, 所以侍者一定会先问你What do you like to drink. 也有人会这么说, Can I get you something to drink?. 一般餐厅都会提供的有Coke, Diet Coke, Sprite, Iced Tea, 以及Lemonade 等. 如果什么都不要, 就说Justwater.值得注意的是, 在一般的速食店提到 drink 都是指 soft drink 而言. 但是一般人说到 have a drink 时, 他们多半指的是alcoholic, 也就是含酒精的饮料. 所以如果有人问你, "Come on, have a drink with us." 他绝不是要你跟他们一起喝可乐的意思, 而是要你跟他们一起喝酒啦!4. Are you ready to order or just a minute?你们准备好了吗? 还是要再等一会?通常饮料上桌之后, 大伙都还要花点时间研究一下菜单, 如果侍者看你们大概都差不多了, 他就会过来问你们, Are you ready to order or just a minute? 如果是已经准备好要点餐了, 就直接跟她说你想吃什么, 如果大家还要再研究研究, 则可以跟侍者说Just a minute. 或是Wait a few more minutes. 请他等一下, 他会说 OK. I'll be back. (好, 那我等下再来.)5. Do you want to separate check?你们要不要分开付帐?比如说二对夫妻出去吃饭, 大家想各自付自己的, 则你们可以主动跟侍者说We want to separate check. 有时他们也会主动问你, Do you want to separate check? 或是Do you want separate checks? 这样的话帐单就会有二张. 但有些餐厅 separate check 会多收服务费, 最好先问清楚. 如果是要一起付, 则简单地说, together 或是one check 就可以了.扩展：“会议”和“委员会”词汇表示“会议”和“委员会”的英文词汇很多，但容易混淆。
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美国食物指引（中文版）血管保健三对策高血压、高血脂和高血糖，统称为“代谢综合症”。
这三高之间互相牵连，难分难解，共同做恶，致使血管冠状动脉硬化程度加剧。
医学报告已经证实，高血脂除了会导致心脏病之外，与脑血管疾病、高血压及糖尿病等慢性疾病息息相关。
因此，只要有高血压、高血脂或高血糖中任何“一高”，就必须留意有罹患其它“两高”的可能性。
对此，除了定期检查“三高”外，平时还要注意均衡饮食、积极运动来预防“三高”，一见“三高”数据偏高，就应该接受专科医生的治疗。
对策一：饮食控制，运动养生要诊断血脂异常，只要抽血检查就可以了。
血脂正常值：总胆固醇＜5.17毫摩尔/升；甘油三酯＜1.47毫摩尔/升；低密度脂蛋白＜3.36毫摩尔/升；高密度脂蛋白≥1.16毫摩尔/升。
如果您已经超过了正常值，代表您的血脂已经异常。
治疗血脂异常的步骤，第一步应该选择非药物疗法，一般至少3--6个月仍然无效后，才进行药物治疗。
非药物疗法包括饮食控制、运动养生和戒烟限酒。
1、控制饮食对于血脂高的人饮食一定要清淡，要低油、低盐，选择低胆固醇食物和避开高胆固醇食物。
①拒绝油腻：油腻食物不但让血脂升高，还会长胖。
所以在日常生活中药少吃油炸、油煎或油酥的食物：少吃含有脂高的猪皮、鸡皮、鸭皮、鱼皮、肥肉及奶油。
含隐性油脂的各式火锅料、狮子头、点心等也应该少吃。
②炒菜油秘方：炒菜最好用不饱和脂肪酸高的植物油：如橄榄油、花生油、菜籽油等，少用饱和脂肪酸高的动物油。
多采用清蒸、水煮、凉拌等不用油或者少用油的烹调方式，搭配橄榄油、酱油、醋来调味。
③减少吃高胆固醇的食物：包括动物内脏（脑、肝、肾等）、蟹黄、鱼子、蛋黄、蛋黄素或饼干等。
若干固醇过高，每周以不超过3个鸡蛋为原则。
肉类应多选择鱼类及去皮家禽，尽量少用羊、牛、猪等脂肪高的肉类。
还要在饮食中常搭配富含ω—3的深海鱼、黄豆及其制品，有助于高血脂的预防和治疗。
研究证明，植物油经过氢化制成人造奶油、烤酥油等，含有反式脂肪酸，对心血管的危害更严重。
因此，凡在食品包装上标有“氢化”、“半氢化”、“精制植物油”的字句，均可能含有反式脂肪酸，须当心。
④富含高纤维食物：高纤维食物可在肠道内结合胆固醇，对心血管健康有利。
包括未精制的谷类如糙米、全麦面、燕麦、玉米、薏仁等；未加工的黄豆、红豆、绿豆等各种叶类蔬菜、四季豆、胡萝卜等；各类水果如橙子、梨、柚子等。
2、坚持运动许多研究发现，现代人活动减少，是造成许多慢性病的原因。
因为不运动的人比较胖，一般体重增加10%,胆固醇平均增加18.5毫克/分升，冠心病的危险就增加38%；体重增加20%，冠心病的危险就增加86%。
不运动的人血管耐受力也比较差，无法承受压力引发的血压升高。
所以运动养生十分重要。
①333运动计划：研究指出，要想有效提高心肺功能，最好进行大肌肉群运动项目，如慢跑、游泳、骑自行车等。
运动频度要执行333计划，即：每周运动3--5次，每次运动30--60分钟；运动心跳为130次/分钟。
只要运动，不管做多久，都比不运动好。
②少量多次分时运动：美国哈佛大学的研究证实，只要消耗的热量够多，每天进行少量多次的分时运动，其效果和一周三次运动一样有效。
哈佛大学公共学院对7307名平均66岁的人进行调查，发现每周散步的距离能达到4.8公里，平均每天散步700米，使心血管病的发病率降低10%。
③运动前须做心肺测试：凡年龄在40岁以上，体检学胆固醇过高者，在运动前一定要进行心肺测试。
因为有的人血管张力不好，运动时可能会发生运动型高血压，或产生运动诱发型气喘。
为防止发生意外，注意在进行各种运动时，都要控制在自己能耐受的范围内，采取渐进式增加，千万不要勉强增加而发生危险。
3、戒烟限酒吸烟在对于心脏的危害极大，据美国的统计显示，美国所有冠状动脉心脏病死亡报告病例中30%可归于长期吸烟，若患者合并有糖尿病，吸烟引起的死亡可高达60%。
研究发现，对比治疗高血压、降胆固醇的药物以及补充阿司匹林预防血栓等，戒烟对预防心血管病再发的成效最高。
任何人都应少喝酒，尤其是甘油三酯高者。
虽然研究发现红酒有助于降低心血管疾病，但也仅限于“少喝一点”。
事实上，适量饮酒有益健康仅限于健康者。
对于患心脏病的人来说，饮酒不仅会增加心脏负担，使血压升高，心肌收缩力降低，还会导致心律失常。
酒精还会引发甘油三酯升高，影响代谢，促进动脉硬化进一步恶化。
所以，心血管疾病患者还是应戒烟限酒好。
对策二：保护血管从饮食中摄取所需要的营养来保护血管时最好的，目前也有不少具有降血脂功效的保健食品。
1、保健食品①鱼油：鱼油有降血脂、减少心血管疾病及中风发作等作用。
目前鱼油不仅是一般人的保健食品，还是心血管患者术前术后的保健营养品，但是鱼油过高可能降低血凝结作用，增加出血机会，故需征求医生意见后服用。
②大蒜素：大蒜中含有甲烷蒜基三硫化物，具有扩张血管及降低血压作用，它也能减少血液的凝结。
③大豆蛋白：大豆蛋白可降低体内总胆固醇、甘油三酯能改善动脉粥样硬化。
④红曲：红曲有降低总胆固醇、甘油三酯的作用，但对正在服用抗生素及甲状腺药物者不宜服用。
⑤燕麦：燕麦中含有多种可溶性纤维素及优质蛋白，可降低血中胆固醇及降低血压，每天只要吃一碗燕麦食品，就有降低血胆固醇的作用。
⑥甲壳素：研究证明，每克甲壳素可吸收12克脂肪，效果优于大多数纤维素，既预防了肥胖，也保护了心血管。
⑦花青素：葡萄籽中的抗氧化成份——花青素，是生物类黄酮的一种，抗氧化能力是维生素C和E的100倍，不仅能抗血中脂质过氧化，还能强化血管，甚至阻断癌细胞生长。
⑧茄红素：茄红素有强大的抗氧化作用，也能保护心血管不受脂质过氧化的破坏。
⑨茶多酚：绿茶中的有益成分是茶多酚，茶多酚不仅有抗癌作用，还能减少肝脏合成胆固醇的作用。
实验证明，让老鼠连续服绿茶粉53周，体重减轻18%，胆固醇和甘油三酯降低30%，而低密度脂蛋白也降低了20%。
⑩甘蔗原素：它是从甘蔗表皮蜡质及叶中提取的，具有降低总胆固醇、低密度脂蛋白作用，可起到减少动脉粥样硬化的功效。
2、有益心血管的食据美国食品局建议，有益于心血管的食品包括粘稠性纤维、植物性蛋白质、植物性固醇、坚果等。
粘稠性纤维食物有：番茄、燕麦、何海带，以及茄子、秋葵、木耳等；植物性蛋白质及固醇包括各种豆类、豆腐、豆浆等黄豆制品；坚果包括杏仁、松子及核桃等。
另外，有助于将血压的食物有芹菜、香蕉、菠菜等。
近几年研究证实，薏仁也具有降低胆固醇的作用。
实验发现，每天只要食用煮熟的薏仁100克，血中胆固醇可明显下降，还有助于降低体重。
研究发现，山楂有降血脂的作用；黑芝麻能维持血管弹性，预防动脉粥样硬化；日本传统的发酵食物纳豆，含有天然的血栓溶解酵素。
此外，多吃深海鱼、拌橄榄油生菜、洋葱、青花菜，都有预防心血管疾病的作用。
除饮茶外，富含保护血管的水果有含花青素的红葡萄、草莓、樱桃、复盆子、黑莓、蓝莓登既能保护泌尿道，又能保护心血管，真是一举两得！对策三：积极治疗，控制三高控制高血压、高血脂、高血糖，治疗血脂异常非常重要。
在经过3--6个月非药物治疗仍无效后，就应该进行药物治疗，以降低总胆固醇，减少低密度脂蛋白及甘油三酯浓度。
提高高密度脂蛋白浓度。
目前效果最强的降胆固醇药物是他汀类降脂药，常用的有阿托伐他汀、洛伐他汀、普伐他汀、辛伐他汀、佛伐他汀等，可在医生指导下应用。
对于血脂异常的治疗，长期追踪是非常重要的，医生必须根据病情的复杂性，制定追踪计划，使血脂恢复正常。
另外，为了避免并发症的发生，遵从医嘱是非常重要的。
为了避免“三高”文明病的发生，中老年人一定要定期检查血脂。
40岁以下，每2—3年检查一次；40岁以上，每—2年检查一次；50岁以上每年检查一次，至于高危人群，每半年检查一次。
《健康指南》2006 3期美国食物指引Dietary Guidelines for AmericansAlthough early versions of food-group systems provided practical guidelines for avoiding nutrient deficiencies, they did not directly address the prevention of other diet-related health problems. To deal with this matter, the U.S. Department of Agriculture and the U.S. Department of Health and Human Services have published Dietary Guidelines for Americans to help individuals meet nutrient requirements, promote health, support active lives, and reduce chronic disease risks. The current (1995) report notes that eating is one of life's great pleasures, but that diet is important to health at all stages of life. The Dietary Guidelines apply to food intake over several days and not to single meals or foods. They are:1. Eat a variety of foods. No single food can supply all the nutrients in needed amounts. To ensure variety and a well-balanced diet, choose foods each day from the five major food groups displayed in the Food Guide Pyramid: vegetables (3-5 servings); fruits (2-4 servings); breads, cereals, rice, and pasta (6-11 servings); milk, yogurt, and cheese (2-3 servings); and meat, poultry, fish,dry beans, eggs, and nuts (2-3 servings). Since foods within each group vary somewhat in nutrient content, it is best to vary one's choices within each group. Vitamin or mineral supplements at or below the RDA are safe but rarely needed by people who eat an appropriate variety of foods. Supplements may be appropriate for certain people, but they are not a substitute for proper food choices.2. Balance the food you eat with physical activity -- maintain or improve your weight. Obesity is associated with many serious illnesses. Being too thin is linked to osteoporosis in women. For those who are overweight, the recommended loss of 1/2 to 1 pound per week should be accomplished by increasing physical activity and eating less fatty foods; more fruits, vegetables and cereals; less sugar and sweets; and little or no alcohol.3. Choose a diet with plenty of grain products, vegetables, and fruits. Most of the calories in the diet should come from these foods, which also are low in fat and provide fiber. The daily average for adults should include at least six servings of grain products, three servings of vegetables, and two servings of fruit. Because foods differ in the kinds of fiber they contain, it is best to include a variety of fiber-rich foods. Fiber should be obtained from foods, not supplements.4. Choose a diet low in fat, saturated fat, and cholesterol. Diets low in fat are associated with a lower risk of heart disease and certain cancers. The recommended limits are a fat intake of no more than 30% of calories, with less than 10% of the calories as saturated fat, and no more than 300 mg of cholesterol daily.5. Choose a diet moderate in sugars. The only legitimate co ncern with sugar consumption is tooth decay. However, the risk of tooth decay does not depend simply on the amount of sugar consumed but on the frequency of consumption of sugars and starches and how long they remain in contact withthe teeth. Frequent eating of foods high in sugars and starches may be more harmful to teeth than eating them at meals and then brushing. Regular daily dental hygiene, including brushing, flossing, and an adequate intake of fluoride, will help prevent tooth decay. Children who live in communities whose water is not fluoridated should take a fluoride supplement. Individuals whose caloric needs are low should be cautious about eating high-sugar foods that contain unnecessary calories and few nutrients.6. Choose a diet moderate in salt and sodium. This can be accomplished by learning to enjoy the flavors of unsalted foods, adding little or no salt during cooking or at the table, flavoring foods with herbs or spices, and limiting intake of foods that are obviously salty or contain significant amounts of hidden salt. (The relationship between sodium intake and high blood pressure is discussed later in this chapter.)7. If you drink alcoholic beverages, do so in moderation. Alcohol itself contains seven calories per gram, and alcoholic beverages provide contain few or no nutrients. Moderate drinking (no more than one drink per day for women and two drinks per day for men) is associated with a lower-than-average risk of coronary heart disease, but higher levels of alcohol intake increase the risk of high blood pressure and stroke and can cause many other problems. Complete abstention is advisable for women who are pregnant or trying to conceive and for people planning to drive a car, engage in another activity that requires attention or skill, or use medications that can enhance alcohol's effects.Single copies of Nutrition and Your Health: Dietary Guidelines for Americans (HG 232, 1995) are available for 50¢from the Consumer Information Center, Department 378-C, Pueblo, CO 81009. Detailed suggestions for implementing the guidelines are included in Dietary Guidelines and Your Diet (HG-252, 1992), available from the Superintendent ofDocuments, U.S. Government Printing Office, Washington, DC 20402. They are also available online.。