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合理膳食是健康四大基石之一，是养生保健的基础。科学合理的膳食，不仅可促进健康、预防疾病，而且还有助于调理亚健康、辅助治疗、促进疾病康复。除了做到定时定量，更要注意自己每日的营养供应，做到膳食平衡，切不可随意乱吃，荤素、颜色、味道、热量等都需要合理平衡。那么如何合理搭配膳食呢？
一、在于搭配
1、主食与副食搭配
主食，即每日三餐的米、面、馒头等。副食，泛指米、面以外的，具有增强营养、刺激食欲、调节机体功能作用的饮食，包括菜肴、奶类、水果及一些休闲食
品等。主食与副食，各有所含的营养素，如副食中含维生素、矿物质、纤维素等，远比主食中的含量高，且副食的烹调方式多种多样，色香味形花样百出，更能刺激人的感官，增进食欲。所以，为保证人们得到所需的全部营养，又便于其消化、吸收，增强体质，抗衰延年，最好将主食与副食搭配食用。
2、粗粮与细粮搭配
粗粮，泛指玉米、高粱、红薯、小米、荞麦、黄豆等杂粮。细粮，即指精米白面。一般而言，细粮的营养价值和消化吸收率优于粗粮，但粗粮的某些营养成分又比细粮要多一些。例如，小米、玉米面中的钙含量相当于精米的2倍，铁含量为3～4倍，说明粮食加工越精细，营养素损失得就越多。而将粗粮与细粮搭配食用，就能做到营养互补，还有助于提高食物的营养价值，如2/3 的大米加进1/3 的玉米做成食品，可使大米的蛋白质利用率从58%提高到70%.因此，为了满足人们，尤其是老年人对营养的需要，应间或吃些粗粮，调剂一下胃口，以增进食欲和提高对食物营养的吸收。
3、荤菜与素菜搭配
荤菜，即畜禽肉、奶类、蛋类、鱼类等动物性食物。素菜，指蔬菜、瓜果等植物性菜肴。荤菜与素菜的营养成分各有千秋，如动物蛋白质多为优质蛋白质，营养价值高；荤菜中含磷脂和钙较多，有的还含素食中缺少的维生素A、维生素D.素菜可以为人体提供大量B族维生素和维生素C；植物油中还含较多的维生素E、K 以及不饱和脂肪酸；素菜中丰富的纤维素还能使大便保持通畅。因此，荤素搭配不仅有助于营养互补，使人体需要的营养更加全面合理，并能防止单一饮食（只食荤或纯素食）给健康带来的危害。
二、在于合理
1、早餐吃好
早餐吃好，是指早餐应吃一些营养价值高、少而精的食品。
2、午餐吃饱
午餐要吃饱，是指午餐要保证充足的质与量。因为午餐具有承上启下的作用，既要补偿早餐吃得少、上午活动量大、能量消耗大的空缺，又要为下午的耗能储备能量。因而，饮食的品质要高，量也相对要足。
3、晚餐少而淡
晚餐也不宜吃得太晚，在下午6时左右为宜。合理膳食是非常重要的，一日
三餐要安排的科学合理，食物花样要尽可能的多，进而保证营养的丰富全面，搭配的合理才是最重要的。除了做到定时定量，更要注意自己每日的营养供应，做到膳食平衡，切不可随意乱吃，荤素、颜色、味道、热量等都需要合理平衡。
【审题分析】
题目要求给定中文文章写一篇英文摘要，这篇文章主要是围绕“合理膳食，均衡营养”进行论述，在写摘要时，可以重点围绕关键点“如何合理”“如何搭配”展开综合性论述。
【参考范文】
To Have A Reasonable Diet
It is proved that scientific and reasonable diet can not only promote health and prevent diseases, but also help to regulate sub-health, assist in disease treatment and promote disease recovery. It is generally believed that collocation and rationality are important factors to keep reasonable diet and balanced nutrition all over the world. It is recognized that collocation of reasonable diet includes three aspects: staple food and non-staple food, coarse grain and fine grain, meat and vegetable. It will be better to combine staple food with non-staple food in order to facilitate digestion and absorption, strengthen physical health, and fight against aging. In addition, fine grain is superior to coarse grain in perspective from nutritional value, digestion and absorption while there are more nutrients in coarse grain than those in fine grain. Furthermore, meat and vegetable have different nutritional components which are essential to meet the demands of our human beings. It is accepted that scientific rationality of reasonable diet also includes three aspects: exquisite breakfast, abundant lunch and light dinner according to operation and regulation of physics. Good breakfast means eating something with high nutritional value, essence and few quantity while full for lunch means ensuring sufficient quality and quantity because lunch is recognized as a link between the preceding and the following in the whole day. It is widely spread that people should have dinner around 6pm according to biological clock of human being. In conclusion, three meals a day should be arranged scientifically and reasonably to ensure the rich and comprehensive nutrition.
【结构点评】
给定材料围绕合理膳食的“如何合理”“如何搭配”进行详细论述，“如何合理”“如何搭配”分别包括三个要素，在写摘要时，我们基于论述的主要话题和文中的主要句，对文章进行总结。
