When you're trying to lose weight and get lean, it's important to follow an appropriate diet.  Measuring portions can help make sure you're eating the right amount and not too much.  Consider purchasing a food scale or a set of measuring cups to help you stay on track with each of your meals and snacks. While you may not need to measure each meal or measure long-term, for the first few weeks it will be helpful to be more consistent with your measured portions. Eating high protein foods will provide you with energy and help support more toned, lean muscles.  Aim to include a source of lean protein at every meal to help meet your daily goals.  When you're dieting and trying to build lean muscle mass, it's important to consume an adequate amount of protein each day.  In general, you will meet your daily needs as long as you include a serving of protein at each meal.  Go for about three to four ounces of protein (about the size of a checkbook) at each meal and snack.  Try to eat healthy, leaner sources of protein.  Foods like poultry, eggs, pork, seafood, lean beef, legumes, and low-fat dairy which are low in unhealthy fats and high in protein. In addition to protein, your body will need adequate amounts of carbohydrates to help support basic daily activities but the increased amount of aerobic exercise you may be doing.  Aerobic exercise depends on an adequate amount of carbohydrates.  If you're not eating correctly or cutting out too many calories, your performance may suffer due to inadequate food and carbohydrate intake. Choose nutrient-dense sources of carbohydrates throughout your day.  This will help ensure you're eating nutritious sources of carbohydrates. Complex carbohydrates are foods that contain carbohydrates but also are higher in fiber.  In general, they are more nutritious than more refined carbohydrates or those which are highly processed and lower in nutrients.  Choose foods like:  100% whole grains like quinoa, whole grain oats, brown rice or 100% whole wheat bread; fruit; legumes and starchy...

How would you rephrase that briefly using Vietnamese?
Đo khẩu phần ăn. Ăn thức ăn có hàm lượng đạm cao. Ăn carbohydrates (tinh bột) dạng phức. Ăn 5-9 khẩu phần hoa quả và rau mỗi ngày. Ăn nhẹ trước và sau khi tập nếu cần thiết. Uống nhiều nước. Tránh thức ăn chế biến có hàm lượng đường và chất béo cao.