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。英國營養學家給出專業建議，告訴節食者們每天吃多少才既不會長胖，又健康營養。

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.長久以來，減肥達人總是告誡瘦身者一定要少吃點。這聽起來很簡單，其實卻非常困難。

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.

據營養學家稱，英國沒有官方的一客食品份量參考，食品制造商也沒有告訴顧客如何計算一客食物的分量。

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，Nutracheck網站的營養學家艾瑪·布朗卻表示，一客食物大體上是120克的牛排，一片餅干和半個英式茶餅。艾瑪稱_“當很多人要保持健康飲食時，都會關注吃多少這個問題”。

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

以下是每天應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。雖然每天有規律地攝入少量紅肉對人體有益，不過最好不要經常吃。

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.

一客魚肉有125克，含有271卡熱量，18.8克脂肪。健康飲食應保證每周至少吃兩份的魚肉，包括一份多脂魚。

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候帶皮一起吃，可以額外補充營養。

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

一客蔬菜應為80克，80克的胡蘿卜包含27卡熱量，每天應該吃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，吃太多也會長肉。

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餅干，一客剛剛好是一塊。

翻譯來源_滬江英語

審校_Jade 丹妮

來源_滬江英語