美国人的饮食结构有多糟糕?

In the July/August edition of the Nutrition Action Newsletter, Barton Seaver, the director of the Healthy and Sustainable Food Program at the Harvard School of Public Health, noted that Americans "eat only about 16 pounds of seafood per person per year, and about 95 percent of that comes from only 10 species."
在《营养行动通讯》的7月/8月版上，哈佛大学公共卫生学院(Harvard School of Public Health)健康和可持续食品计划(Healthy and Sustainable Food Program)的主任巴顿·西弗(Barton Seaver)指出，美国人“平均每人每年的海鲜消费量大概只有16磅（约7.3千克），且10种常见物种的总量就占其中的95%左右。”

Mr. Seaver, a former chef, encourages diners to stray from the familiar to more sustainable — and wholesome — species like pollock, sablefish, Spanish mackerel, haddock, and farm-raised barramundi and shrimp. He champions farm-raised mussels, clams and oysters as sources of "fabulous" lean protein that clean the aquatic environment.
西弗先生曾是一名厨师，他鼓励食客们避开熟悉的食物物种，去选择更具有可持续性且更有益健康的物种，如青鳕鱼、裸盖鱼、鲅鱼、黑线鳕以及农场养殖的澳洲肺鱼和虾等。他提倡以农场养殖的可清洁水环境的贻贝、蛤和牡蛎作为“顶级”瘦蛋白的来源。

Contrary to popular thought, frozen fish is "comparable to, if not better than, fresh fish," because it is frozen on ships within hours of being caught, Mr. Seaver said.
与流行观点相反，速冻鱼其实“并不逊于鲜鱼"，因为它们在捕获后的几小时内就已在渔船上被冷冻了，西弗先生说。

Ms. Liebman applauded the steady, precipitous decline in whole milk consumption and the booming popularity of mostly low-fat yogurt. But she noted that consumption of low-fat and fat-free milk has remained low (displaced by sugary soft drinks) and that our consumption of cheese, rich in dairy fat, is at an all-time high, up threefold since 1970 and still climbing.
利布曼女士对全脂牛奶消费量的稳步陡降以及以低脂为主的酸奶日益广受欢迎表示赞许。但她指出，低脂和脱脂牛奶的消费量仍然较低（其在膳食比例中应占的地位被含糖软饮料所占据），而美国人对富含乳脂肪的奶酪的消费量一直较高，目前已经达到1970年的三倍，且仍在攀升。

"And we're not just eating more sweets, grains, meat and cheese. We're eating more, about 500 more calories a day per person than in 1970," Ms. Liebman said. "We've lost track of what a normal portion of food should look like."
“我们的问题不仅在于在膳食比例中，甜食、谷物、肉类和奶酪偏多。除此之外，我们的总食量也有所增加，与1970年相比，平均每人每天约多摄入了500卡路里，”利布曼女士说。“我们已经丧失了对正常膳食份额的概念。”

She blamed restaurants for portion distortion. "If you eat what restaurants serve, you will end up like two-thirds of Americans, overweight or obese," she said. "People should assume that restaurants serve double what you should be eating and either share a meal or take half of it home to eat the next day."
她指责餐厅对这种膳食份额的扭曲负有部分责任。“如果您总是将餐厅供应的食物一扫而光，那么您最后就会变得像三分之二的美国人那样超重或肥胖，”她说。“人们应该假设餐厅提供的食物是应摄入份量的两倍，您可以与他人分享，或者把其中一半打包回去第二天再吃。”

While some restaurants have added lean or light meals to their menus, "those should be the standard because that's what we all should be eating, not just dieters," Ms. Liebman said. "And vegetables and fruits should fill up half the plate, not just be treated as a little side dish."
虽然有些餐厅已在他们的菜单中加入了简餐或轻食，“但这应成为我们所有人每天食用的标准食物，而不是在节食减肥时才偶尔一试，”利布曼女士说。“此外，不应将蔬菜和水果作为配菜，其份量至少应占到盘中食物的一半。”

Take or order a salad instead of a sandwich for lunch. And try cut vegetables with a yogurt dip for a munch between meals or before dinner.
在午餐时，点一份沙拉来代替三明治。也可以试试在两餐之间或晚饭前用沾酸奶的新鲜蔬菜作为点心。

This summer I discovered a great new way to enhance the family's fruit intake. It's a gadget called Yonanas: using frozen, slightly overripe bananas as a base and other frozen fruits for color and flavor (like strawberries, pineapple, or mango), it produces a sweet, creamy dessert or snack with the consistency of frozen yogurt but no added sugar or cream. With a 20-percent off coupon from Bed Bath & Beyond, this tool costs $40 and — who knows? — could ultimately save hundreds in medical bills.
今年夏天，我发现有一个绝佳的方法可以提高家庭中的水果摄入量。这是一个名为Yonanas的小工具：它使用略微熟过头的香蕉作为基底，加入其他冷冻水果（如草莓、菠萝或芒果）来调色和调味，可以制成类似于冷冻酸奶的甜点或点心，味道甜甜的，质地光滑细腻，却没有添加任何糖份或奶油。使用Bed Bath & Beyond（美国一家主营家居用品及饰品的连锁零售商）的20%折扣优惠券时，这个小工具的价格是40美元——谁知道呢？——说不定最后它能帮你节约数以百计的医疗费。