凱倫

很多人都想減肥，想增肌，但卻不知道每天到底該吃多少、吃什么。英國(guó)營(yíng)養(yǎng)學(xué)家給出專(zhuān)業(yè)建議，告訴節(jié)食者們每天吃多少才既不會(huì)長(zhǎng)胖，又健康營(yíng)養(yǎng)。

For decades， diet gurus have advised slimmers to simply 'eat less' but while that mantra seems easy， it turns out that it's harder than it sounds.

長(zhǎng)久以來(lái)，減肥達(dá)人總是告誡瘦身者一定要少吃點(diǎn)。這聽(tīng)起來(lái)很簡(jiǎn)單，其實(shí)卻非常困難。

According to nutritionists there is no official guideline on portion sizes in the UK and there are no rules for food manufacturers to tell customers how counts as a serving.

據(jù)營(yíng)養(yǎng)學(xué)家稱(chēng)，英國(guó)沒(méi)有官方的一客食品份量參考，食品制造商也沒(méi)有告訴顧客如何計(jì)算一客食物的分量。

So while you may be cutting down the amount you eat， it still may not be enough.

因此，雖然你可能在減少你的飲食量，但這可能仍然不夠。

However， Emma Brown， a nutritionist for the website Nutracheck， says that broadly one portion counts as 120g of steak， one biscuit and just half a scone. She said： ‘Portion size is the one thing that catches many people out when they believe they’re eating a healthy diet.’

不過(guò)，Nutracheck網(wǎng)站的營(yíng)養(yǎng)學(xué)家艾瑪·布朗卻表示，一客食物大體上是120克的牛排，一片餅干和半個(gè)英式茶餅。艾瑪稱(chēng)：“當(dāng)很多人要保持健康飲食時(shí)，都會(huì)關(guān)注吃多少這個(gè)問(wèn)題”。

Here she explains how much of each food group you should really be eating each day.

以下是每天應(yīng)該攝入每種食物的分量：

A portion of red meat is 120g and has 162 calories and 5.4g of fat. Although small amounts of protein regularly throughout the day are good for you， try not to have red meat too often.

一客紅肉重120克，含熱量162卡路里，5.4克脂肪。雖然每天有規(guī)律地?cái)z入少量紅肉對(duì)人體有益，不過(guò)最好不要經(jīng)常吃。

A portion of fish is 125g which contains 271 calories and 18.8g of fat. A healthy diet should include at least two portions of fish a week， including one of oily fish.

一客魚(yú)肉有125克，含有271卡熱量，18.8克脂肪。健康飲食應(yīng)保證每周至少吃?xún)煞莸聂~(yú)肉，包括一份多脂魚(yú)。

A portion of potatoes should be 235g with 172 calories per portion， Emma also advised eating the skin for extra nutrients.

一客土豆重235克，含172卡熱量。艾瑪還建議大家吃土豆的時(shí)候帶皮一起吃，可以額外補(bǔ)充營(yíng)養(yǎng)。

Vegetables should be in portions of 80g， there's 27 calories in these carrots and they count as one of your five a day.

一客蔬菜應(yīng)為80克，80克的胡蘿卜包含27卡熱量，每天應(yīng)該吃5份額的蔬菜。

Fruit is also 80g per portion， with 28 calories in these blue berries， and Emma warned even overeating fruit or vegetables can lead to weight gain.

每一客水果也是80克，80克的藍(lán)莓含熱量28卡，艾瑪提醒大家，就算是蔬菜和水果，吃太多也會(huì)長(zhǎng)肉。

A portion of crisps is 30g， roughly equal to a normal packet of crisps， which contains 153 calories and 7.6g of fat.

一客薯片30克，差不多是一包普通包裝薯片的分量，含153卡熱量，7.6克脂肪。

The portion size for biscuits is 14g - which works out at just one biscuit if your snack of choice is a Bourbon.

一客餅干的重量是14克，如果你喜歡的是波路夢(mèng)餅干，一客剛剛好是一塊。