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The educational materials presented here were developed
此处展示的教育材料由
by students and faculty of the department of food
爱荷华州立大学食品科学与营养学的师生
science and human nutrition at Iowa State University.
共同制作
Funding for this project was provided from grants from
该项目资金由
the American Cancer Society Mid West
美国癌症协会中西部分会及
and the Lance Armstrong Foundation.
兰斯，阿姆斯特朗基金会共同资助
The materials are intended for educational use and
此资料仅旨在教学使用
are not meant to provide medical advice.
无意提供任何医学建议
We welcome your feedback about these materials.
我们期待您对这些资料的意见反馈
Please use the evaluation survey link on the homepage
请使用主页上的教育调查链接
to provide your comments and suggestions.
发表您的意见和建议
This presentation will look at increasing fruits and
这个展示将会探究不断增长的水果蔬菜的消耗
vegetable consumption and the effect on cancer.
及其对癌症的影响
The American Institute of Cancer Research describes
美国癌症研究院提出
cancer prevention with 3 prevention components.
防癌的三个要素
These components are weight,
这些要素是，体重
diet and physical activity.
饮食与体育活动
In an effort to prevent cancer you should aim
要做到努力防癌
to be a healthy weight throughout life,
你要保持健康的体重
choose mostly plant foods, limit red meat
主要选择植物性食物，限制红肉的摄入
and avoid processed meat and be physically active
避免使用加工肉类
every day in any way for 30 minutes or more.
不管以任何形式每天要锻炼至少30分钟
During this presentation the following information
在这一展示中
will be reviewed;
将探讨以下内容
the American Institute of Cancer recommendations,
美国癌症研究院的建议
the New American Plate which is the AICR's
新式美国餐盘，即美国癌症研究院
recommendations for what the American plate should
建议美国人餐盘中应该是什么样子
look like, review of scientific evidence, benefits and
回顾相关科学依据，益处
finally how to incorporate
以及最后，如何把水果蔬菜
fruits and vegetables into your life.
纳入到你的日常生活中
The AICR recommendations include reducing
美国癌症研究院的建议包括
the amount of energy dense foods you eat,
降低饮食中高能量食物的数量
eating 5 or more servings of non starchy vegetables
每天至少吃5份不含淀粉的水果蔬菜
and fruits per day and choosing a wide variety of
以及选择多样的水果和蔬菜
fruits and vegetables. Energy dense foods tend to be
高能量食物多用糖和油加工
processed foods with sugar and fat added to improve the
来改善食物的口感
taste. Energy density is the amount of energy or calories
能量密度指的是每盎司食物，约28克
per ounce of food. Examples of high energy dense foods
包含的能量或卡路里，高能量食物包括
are crackers, chips, chocolate candies, cookies,
饼干，薯条，巧克力，巧克力糖果，甜点
butter, oil and bacon, among others as these foods have
黄油，油和培根，这些食物
many calories per ounce.
每盎司包含非常多的卡路里
Fruits or vegetables have a low energy density.
而水果或者蔬菜的能量密度则较低
The second recommendation is to eat 5 or more servings
第二个建议是每天吃至少五份
of non starchy vegetables or fruits per day.
不含淀粉的蔬菜或水果
Examples of non starchy vegetables and fruits include
不包含淀粉的蔬菜水果包括
spinach, broccoli, carrots, kale, asparagus, peppers,
菠菜，西兰花，胡萝卜，甘蓝菜，芦笋，辣椒
brussell sprouts and all fruits.
小圆白菜和所有的水果
The final recommendation from the AICR is
最后的建议是
to choose a wide variety of fruits and vegetables
要选择多样的水果和蔬菜
such as those just mentioned.
例如之前提到的那些
The AICR's new American plate is not intended to be
美国癌症研究院提出的新式美国餐盘
a quick fix diet but rather a focus on proportion of
并非要一蹴而就地解决所有饮食问题
foods and portion sizes.
而是要关注饮食中的比例及每一部分的份量
This concept goes back to the 3 prevention components
这一观念可以回溯到
reviewed at the beginning of this presentation; weight,
这个展示最开始提到的三个要素，体重
diet and physical activity.
饮食和体育活动
The AICR recommends eating more plant based foods
美国癌症研究院建议，多吃植物性食物
and limiting red meat as well as
限制红肉的摄入，以及
avoiding processed meats.
拒绝加工肉类
Additionally the AICR developed a visual aid of
此外，美国癌症研究院还开发了视觉教具
what the new American plate should look like.
可以看到新式美国餐盘里的样子
