饮食风格: 2025-2030年美国膳食指南 (Dietary Guidelines For Americans 2025-2030)

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2025-2030年美国膳食指南 (Dietary Guidelines For Americans 2025-2030)

饮食风格类别: 均衡饮食

描述:

2026年1月7日，美国卫生与公众服务部（HHS）和美国农业部（USDA）发布了《2025-2030年美国膳食指南》。这版新的膳食指南强调“天然食物 Real Food”，优先推荐优质蛋白质、健康脂肪、水果、蔬菜和全谷物，避免食用含有炼制的碳水化合物和添加糖的高度加工食品。

示例餐肴

	餐食类别	食物集名称
	早餐	Banana-Walnut Overnight Oats . Oats (½ cup raw) . Low-fat, plain Greek yogurt (¼ cup) . Banana (½ banana) . Walnuts (4 halves) . Honey (1 tsp)
	午餐	Chicken Burrito Bowl . Brown rice (1 cup) . Romaine lettuce (½ cup) . Black beans, low sodium (⅓ cup) . Grilled chicken with spice rub (2 ounces) . Grilled vegetables (½ cup) . Sliced avocado (5 slices) . Fresh salsa/pico de gallo (¼ cup) . Reduced-fat cheese (¼ cup) . Optional: Jalapeño (5 slices)
	晚餐	Oven-Roasted Tilapia and Vegetables With Pasta . Tilapia (4 ounces) . Broccoli (½ cup) . Carrots (⅓ cup) . Summer squash (⅓ cup) . Pasta (¾ cup cooked) . Garlic-herb or olive oil (1 Tbsp)

推荐食物:

每餐都要优先选择富含蛋白质的食物: 摄入多种动物性蛋白质食物，包括鸡蛋、禽肉、海鲜和红肉，以及多种植物性蛋白质食物，包括豆类beans、豌豆 peas、扁豆lentils、豆类legumes、坚果nuts、种子seeds和大豆soy。建议每日摄入量：每公斤体重1.2-1.6克蛋白质。

从早到晚吃蔬菜和水果: 食用多种各种颜色的、营养丰富的“完整的”蔬菜和水果。建议每日摄入量：3份蔬菜，2份水果。强调食用完整的蔬菜和水果，而不是榨汁。

摄入健康脂肪: 摄入健康的脂肪，例如来自肉类、禽类、鸡蛋、富含 omega-3 脂肪酸的海鲜、坚果、种子、全脂乳制品、橄榄油和牛油果的脂肪。烹饪用油应选择富含必需脂肪酸的油，例如橄榄油。一般来说，饱和脂肪的摄入量不应超过每日总热量的 10%。

注重全谷物食品: 优先选择富含膳食纤维的全谷物。建议每日摄入量：2-4份。

有益于肠道健康的食物： 蔬菜、水果、发酵食物（例如酸菜sauerkraut、泡菜kimchi、克菲尔kefir、味噌miso）以及富含膳食纤维的食物有助于支持多样化的微生物群microbiome。它们有益于健康的消化系统。

对于特殊人群: 下载并阅读完整的指南，以了解更多关于膳食指南的信息，特别是针对特殊人群的指南，例如婴儿、儿童、老年人、素食者等。

	示例食物描述	食品类别
	Broccoli, cooked, boiled, drained, without salt	蔬菜及蔬菜制品
	Kale, raw	蔬菜及蔬菜制品
	Lettuce, cos or romaine, raw	蔬菜及蔬菜制品
	Peppers, sweet, red, cooked, boiled, drained, without salt	蔬菜及蔬菜制品
	Sweet potato, cooked, baked in skin, flesh, without salt	蔬菜及蔬菜制品
	Tomatoes, red, ripe, raw, year round average	蔬菜及蔬菜制品
	Beans, black, mature seeds, cooked, boiled, without salt	豆类和豆类产品
	Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	豆类和豆类产品
	Beans, pinto, mature seeds, cooked, boiled, without salt	豆类和豆类产品
	Corn, sweet, yellow, cooked, boiled, drained, without salt	蔬菜及蔬菜制品
	Potatoes, white, flesh and skin, baked	蔬菜及蔬菜制品
	Taro, cooked, without salt	蔬菜及蔬菜制品
	Avocados, raw, all commercial varieties	水果和果汁
	Brussels sprouts, cooked, boiled, drained, without salt	蔬菜及蔬菜制品
	Mushrooms, white, cooked, boiled, drained, without salt	蔬菜及蔬菜制品
	Mung beans, mature seeds, sprouted, cooked, stir-fried	蔬菜及蔬菜制品
	Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)	水果和果汁
	Blueberries, raw	水果和果汁
	Oranges, raw, all commercial varieties	水果和果汁
	Grapes, red, seedless, raw	水果和果汁
	Melons, cantaloupe, raw	水果和果汁
	Kiwifruit, ZESPRI SunGold, raw	水果和果汁
	Bread, whole-wheat, commercially prepared	烘焙食品
	Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)	谷物和面食
	Oats, whole grain, rolled, old fashioned	谷物和面食
	Bread, white, commercially prepared, toasted	烘焙食品
	Pasta, cooked, enriched, without added salt	谷物和面食
	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	早餐麦片
	Milk, whole, 3.25% milkfat, with added vitamin D	乳制品和蛋制品
	Yogurt, plain, whole milk	乳制品和蛋制品
	Cheese, pasteurized process, American, vitamin D fortified	乳制品和蛋制品
	Kefir	乳制品和蛋制品
	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	豆类和豆类产品
	Egg, whole, cooked, scrambled	乳制品和蛋制品
	Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled	牛肉食品
	Beef, ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned	牛肉食品
	Pork, fresh, loin, center loin (chops), boneless, separable lean and fat, cooked, pan-broiled	猪肉食品
	Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled	家禽食品
	Chicken, broilers or fryers, drumstick, meat and skin, cooked, roasted	家禽食品
	Turkey from whole, light meat, meat and skin, with added solution, cooked, roasted	家禽食品
	Beef, variety meats and by-products, liver, cooked, pan-fried	牛肉食品
	Fish, salmon, sockeye, cooked, dry heat	鱼类和贝类产品
	Fish, trout, rainbow, farmed, cooked, dry heat	鱼类和贝类产品
	Fish, tilapia, cooked, dry heat	鱼类和贝类产品
	Fish, sardine, Atlantic, canned in oil, drained solids with bone	鱼类和贝类产品
	Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)	鱼类和贝类产品
	Fish, mackerel, Atlantic, cooked, dry heat	鱼类和贝类产品
	Nuts, walnuts, dry roasted, with salt added	坚果和种子食品
	Nuts, pistachio nuts, dry roasted, without salt added	坚果和种子食品
	Nuts, cashew nuts, dry roasted, without salt added	坚果和种子食品
	Seeds, pumpkin and squash seed kernels, roasted, without salt	坚果和种子食品
	Seeds, sunflower seed kernels, dry roasted, without salt	坚果和种子食品
	HOUSE FOODS Premium Firm Tofu	豆类和豆类产品

排除或限量食用的食物:

避免食用高度加工的包装食品、预制食品和即食食品。: 例如薯片、饼干和糖果。

限制食用含有人工香料、基于石油染料、人工防腐剂和低热量但非营养性甜味剂的食物和饮料。

限制添加糖的摄入量: 避免饮用含糖饮料，例如汽水、果汁和能量饮料。每餐添加糖的摄入量不应超过10克。

限制饮酒: 总的来说，应该少喝酒。孕妇以及正在服用可能会与酒精发生相互作用的药或患有相关疾病的人应完全避免饮酒。

	示例食物描述	食品类别
	Margarine, regular, 80% fat, composite, stick, without salt	脂肪和油脂
	Cookies, chocolate chip, commercially prepared, soft-type	烘焙食品
	Frankfurter, chicken	香肠和午餐肉
	Butter, stick, salted	乳制品和蛋制品
	Beverages, carbonated, cola, regular	饮料

参考资料:

您可以在此下载新的膳食指南：https://www.dietaryguidelines.gov/

您可以在此阅览食物的每日食用参考份量： https://cdn.realfood.gov/Daily%20Serving%20Sizes.pdf