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。

【美国人的饮食结构有多糟糕?】相关文章：

★ 让人越吃越年轻的食物

★ 增强自信的3种方法

★ 简历写作：万人之上的简历是如何炼成的

★ 中国的高铁到底有多先进?

★ 周末晚睡真的很糟糕吗?

★ 美国空气最清新的城市

★ 一人食正彻底改变我们的饮食

★ 情商高的人都有哪些特点?

★ 年轻人由于肥胖问题,患癌率飙升

★ 10个字总结生活有多丧