健康的生活型態(A healthy lifestyle)
http://www.euro.who.int/en/what-we-do/health-topics/disease-prevention/nutrition/a-healthy-lifestyle
為了確保健康的生活方式，世界衛生組織建議吃大量水果和蔬菜，減少脂肪、糖和鹽的攝取，並要運動。根據身高和體重，人們可以檢查他們的身體質量指數（BMI）看看他們是否超重。世界衛生組織提供了一系列的出版品，以促進和支持健康的生活方式。
To ensure a healthy lifestyle, WHO recommends eating lots of fruits and vegetables, reducing fat, sugar and salt intake and exercising. Based on height and weight, people can check their body mass index (BMI) to see if they are overweight. WHO provides a series of publications to promote and support healthy lifestyles.
健康飲食12步驟(12 steps to healthy eating)
食用有營養的飲食，是建立在各種食品來源，主要來自植物，而不是動物的基礎上。
Eat a nutritious diet based on a variety of foods originating mainly from plants, rather than animals.
每天食用麵包、穀物、麵食、米飯或馬鈴薯數次。
Eat bread, grains, pasta, rice or potatoes several times per day.
多吃各種蔬菜和水果，最好是新鮮當地生產，每天多次（每天至少400克）。
Eat a variety of vegetables and fruits, preferably fresh and local, several times per day (at least 400 g per day).
維持體重在建議的範圍至內（身體質量指數為18.5-25），最好每天都有適度的身體活動。
Maintain body weight between the recommended limits (a BMI of 18.5–25) by taking moderate levels of physical activity, preferably daily.
控制脂肪的攝入量（不超過每日能量的30％），以不飽和植物油或軟的人造奶油取代飽和脂肪。
Control fat intake (not more than 30% of daily energy) and replace most saturated fats with unsaturated vegetable oils or soft margarines.
將肥肉和紅肉製品替換為黃豆、豆類、小扁豆、魚、家禽或瘦肉。
Replace fatty meat and meat products with beans, legumes, lentils, fish, poultry or lean meat.
選用低脂和低鹽含量的牛奶和乳製品（克非爾，發酵乳，優格和乳酪）。
Use milk and dairy products (kefir, sour milk, yoghurt and cheese) that are low in both fat and salt.
選擇含糖量低的食物，並有節制地吃精製糖～限制含糖飲料和糖果的頻率。
Select foods that are low in sugar, and eat refined sugar sparingly, limiting the frequency of sugary drinks and sweets.
選擇低鹽飲食。每日食鹽攝取量應不超過一茶匙（6克），包括來自麵包和加工、鹽醃和醃漬的食品。 （鹽加碘應該使用在缺碘的地方。）
Choose a low-salt diet. Total salt intake should not be more than one teaspoon (6 g) per day, including the salt in bread and processed, cured and preserved foods. (Salt iodization should be universal where iodine deficiency is endemic.)
若飲酒，每天應限制攝取量不超過兩杯（每杯含10克酒精）。
If alcohol is consumed, limit intake to no more than 2 drinks (each containing 10 g of alcohol) per day.
以安全衛生的方式準備食物。蒸、烤、煮或微波可以協助減少添加的脂肪量。
Prepare food in a safe and hygienic way. Steam, bake, boil or microwave to help reduce the amount of added fat.
提倡純母乳餵養達4個月，在年齡約6個月時給予進安全和充足的副食品。建議繼續以母乳餵養到一歲。
Promote exclusive breastfeeding up to 4 months, and the introduction of safe and adequate complementary foods from the age of about 6 months. Promote the continuation of breastfeeding during the first years of life.
Note.
身體質量指數(BMI)，是由個人的體重（公斤）除以身高（公尺）的平方而得。建議數據，是以來自世界衛生組織推薦的18.5-24.9，作為正常體重指數。
BMI is derived from a person’s weight in kilograms, divided by height (squared) in centimetres. The recommended levels are adapted from the global WHO recommendation of 18.5–24.9 as a normal BMI.
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