【推荐3】How to eat healthily

Eating a healthier diet doesn’t have to be complicated. Instead of being overly concerned with counting calories, think of your diet in terms of color, variety, and freshness. Here are some tips for you to eat healthily.

Prepare more of your own meals. Cooking more meals at home can help you take charge of what you’re eating. It can better monitor exactly what goes into your food. You’ll eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of packaged and takeout foods.     1    

Make the right changes. When reducing unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats.     2     This will make a positive difference to your health.

Read the labels.     3     Manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy.

Focus on how you feel after eating.     4     The healthier the food you eat, the better you’ll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy.

Control emotional eating.     5     Many of us also turn to food to relieve stress or cope with unpleasant emotions such as sadness, loneliness, or boredom. But by learning healthier ways to manage stress and emotions, you can regain control over the food you eat and your feelings.

School Gardens Could Help Children Try More Vegetables

It’s not always enjoyable for children to eat vegetables. But what if a garden is built in the school? New research suggests that a gardening program in schools can increase children’s vegetable intake(摄入量) .

How the Study Was Carried Out

The study was carried out in eight schools. Each school was in the gardening program for one school year. Every child in grades 3-5 received a total of eighteen 60-minute lessons across the school year. In the program, each school built a garden, where children learned to grow their own fresh produce, like fruit and vegetables.

The Benefits Children Could Get

The study found that vegetable intake if the children who grew their own produce increased greatly across the year. Related studies show that increased vegetable intake can improve health and cut the risk of chronic diseases(慢性疾病). Not only are there benefits to health, increasing the variety of vegetables children are exposed(接触)to may also make mealtimes much easier.” Children who are often exposed to a variety of vegetables are more likely to try new foods,” explains Dr. Kerry Jones. For children, growing their own food is a powerful tool to increase their intake of the food.

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Any opportunity to expose children to more vegetables is meaningful. “If children are learning about vegetables at school, it’s important to encourage this interest,” says Jones. Parents can listen to their children about what they have learned and read the handouts they bring home from school. Parents and children can also read books together.   Younger children can enjoy reading stories about vegetables with parents who offer useful messages. Older children may enjoy searching through cookbooks with parents to find new dinner ideas to cook vegetables in a tasty way. Besides, a small planter box in a sunny part at home can encourage children to understand more about where their food comes from.

Teaching children to grow their own produce is a great way to increase their preference for the produce. If children are taught to enjoy vegetables early in life, they will probably continue eating vegetables in the long term.

【推荐3】Every day people eat many kinds of foods. You shouldn’t always eat one kind of food because different foods do different jobs in your body. Here are some kinds of healthy foods.

Grains (谷物)

Grains are good for your body because they can help it work well all day. Rice is a kind of grain and Chinese people like eating rice very much.

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Meat and eggs are good for your health. Because beef, fish, chicken and eggs have protein (蛋白质). Protein makes you strong and keep your hair healthy.

Milk

Milk and many other foods have calcium(钙). Calcium keeps your body strong. Drinking milk is a healthy way to begin a day! It is an easy way for people to get calcium because there is much calcium in milk.

Fruit and vegetables.

Don’t forget fruit and vegetables. There are many kinds of vitamins (维生素) in them. You need these for your body to work well. Fruit and vegetables also give your body a lot of water.

Many kinds of foods are useful for your body!