每天吃多少才不会胖？营养学家给出答案

很多人都想减肥，想增肌，但却不知道每天到底该吃多少、吃什么。英国营养学家给出专业建议，告诉节食者们每天吃多少才既不会长胖，又健康营养。

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.
长久以来，减肥达人总是告诫瘦身者一定要少吃点。这听起来很简单，其实却非常困难。

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.
据营养学家称，英国没有官方的一客食品份量参考，食品制造商也没有告诉顾客如何计算一客食物的分量

So while you may be cutting down the amount you eat, it still may not be enough.
因此，虽然你可能在减少你的饮食量，但这可能仍然不够。

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.’
不过，Nutracheck网站的营养学家艾玛·布朗却表示，一客食物大体上是120克的牛排，一片饼干和半个英式茶饼。艾玛称：“当很多人要保持健康饮食时，都会关注吃多少这个问题”。

Here she explains how much of each food group you should really be eating each day.
以下是每天应该摄入每种食物的分量：

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.
一客红肉重120克，含热量162卡路里，5.4克脂肪。虽然每天有规律地摄入少量红肉对人体有益，不过最好不要经常吃。

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.
一客鱼肉有125克，含有271卡热量，18.8克脂肪。健康饮食应保证每周至少吃两份的鱼肉，包括一份多脂鱼。

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卡热量。艾玛还建议大家吃土豆的时候带皮一起吃，可以额外补充营养。

Vegetables should be in portions of 80g, there's 27 calories in these carrots and they count as one of your five a day.
一客蔬菜应为80克，80克的胡萝卜包含27卡热量，每天应该吃5份额的蔬菜。

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克的蓝莓含热量28卡，艾玛提醒大家，就算是蔬菜和水果，吃太多也会长肉。

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装薯片的分量，含153卡热量，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.
一客饼干的重量是14克，如果你喜欢的是波路梦饼干，一客刚刚好是一块。