1 . Everybody wants to be healthy. So it is very important(重要的) to know about healthy food. There are many healthy foods. You can have more bananas, apples, oranges, tomatoes and carrots. Why do you eat these things? Because fruits and vegetables are good for you. Do you like eating chocolate? You may say “Yes.”. But don’t eat too much chocolate. It’s not good for you. And don’t drink much Coke, either. They are not good healthy food and drink. Healthy food can make you grow(成长) and make you strong and happy. Remember there is a saying, “An apple a day keeps the doctor away.”

Sports can also keep you healthy. You can play football and basketball after school. You can go swimming on Sundays. So come on, everyone! Get up early and do some sports every day. Don’t be lazy(懒惰)! You will be healthy and happy.

5 . “You are what you eat.” Nutrition experts often use this saying to improve better eating habits.

To many people, hamburgers, hot dogs, fried chicken and pizza are their favorites. It’s true that many Americans do eat those “junk food”. But others choose more healthy eating habits. Some even go “all natural”. They refuse to eat any food prepared with chemicals or additives(添加物).

What we put in our mouths does become a part of us. To have a healthy diet, you may need to make some changes. Changing your eating habits a little bit at a time may be easier and it can lead to better health. Here are some ways for you:

Keep more fruits, vegetables, low-fat dairy products（乳制品）and whole-grain foods at home and at work.

Try to eat a family meal every day at the dining table. This will help you focus on eating healthy meals and let you control what you eat.

Pack a healthy lunch and snacks for work. Put your snacks on a plate instead of eating from the package. This helps you control how much you eat.

Don’t skip or miss meals, and be sure to list your snacks. If you don’t feel hungry, you may end up choosing an unhealthy snack. If you often feel too hungry, it can cause you to focus a lot on food. Eat your meals with others when you can. That can make you feel relaxed and enjoy your meals, and don’t eat too fast. Try to make healthy eating a pleasure, not a chore.

7 . Healthy eating doesn’t just mean what you eat, but how you eat. Here is some advice on healthy eating.

Eat with others. It can help you to see others’ healthy eating habits. If you usually eat with your parents, you will find that the food you eat is more delicious.

Listen to your body. Ask yourself if you are really hungry. Have a glass of water to see if you are thirsty—sometimes you are just thirsty, you need no food. Stop eating before you feel full.

Eat breakfast. Breakfast is the most important meal of the day. After you don’t eat for the past ten hours, your body needs food to get you going. You will be smarter after eating breakfast.

Eat healthy snacks like fruits, yogurt or cheese. We all need snacks sometimes. In fact, it’s a good idea to eat two healthy snacks between your three meals. This doesn’t mean that you can eat a bag of chips instead of a meal.

Don’t eat dinner late. With our busy life, we always put off eating dinner until the last minute. Try to eat dinner at least 3 hours before you go to bed. This will give your body a chance to digest most of the food before you rest for the next 8—10 hours.

8 . Healthy eating doesn’t just mean what you eat, but how you eat. Here is some advice on healthy eating.

    1     It can help you to see others’ healthy eating habits. If you usually eat with your parents, you will find that the food you eat is more delicious.

    2     Ask yourself if you are really hungry. Sometimes you are just thirsty, and you don’t need to eat food. Stop eating before you feel full.

    3     Breakfast is the most important meal of the day. After a few hours of sleep, your body needs food to keep you going. You will be smarter after eating breakfast.

    4     We all need snacks sometimes. In fact, it’s a good idea to eat healthy snacks between your meals. This doesn’t mean that you can eat a bag of chips instead of a meal.

    5     Because of the busy life, we always put off eating dinner until the last minute. Try to eat dinner at least 3 hours before you go to bed. This will give your body a chance to digest most of the food before you sleep.

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9 . Most people know how to keep their bodies healthy, but not many people think about how to keep their brains healthy. Brain health is very important. It can help to make your brain work better and to stay away from some brain problems, such as strokes (中风).

Our reporter Judy is speaking to Dr. Cortez, professor of psychiatry.

Dr. Cortez: We must eat healthily. One of the best ways for the brain to get energy is from wholegrain food, like wholemeal bread. They can keep the brain working hard for longer.

Judy: Is fat important? What kind of fats should we eat?

Dr. Cortez: The brain needs fat to work well. Fatty acids(脂肪酸) are healthy fats found in fish and nuts. Trans-fatty acids(反式脂肪酸) from fast food like hamburgers are not good for the brain. They may cause damage to the brain.

Judy: People talk about berries a lot. Are they a “super food”?

Dr. Cortez: Yes, berries are very good for the brain. Blueberries, strawberries and blackberries are full of something called antioxidants. They help the brain to stay healthy.

Judy: What about sleep?

Dr. Cortez: Sleep is important. It is difficult for your brain to work well if you don’t have enough sleep. But too much sleep is also bad. It can make you feel tired.

Judy: We know exercise is good for our bodies. Is it good for our brains?

Dr. Cortez: Yes, exercise is another good way to take care of the brain. It makes the blood(血) move to the brain more easily and quickly.

10 . It is no longer as easy as it once was to choose what to eat. Our eating habits have changed, so has our way of life, and what we need for our bodies is also different. Traditional diets often have too much fat. So we had better learn to make the right choices about what and how we eat.

When we choose what to buy and eat, we had better think whether the food will give us the nutrients (营养物质) we need. Some nutrients help build our bodies and make our bodies stronger. We eat fish, beef and beans because the nutrients in them are good for our muscles. We choose eggs, milk and other dairy products (奶制品), which are good for our bones and teeth. We eat bread, rice and noodles to get carbohydrates (糖类) from them. We choose vegetables and fruit to get vitamins, fiber and minerals.

But the choices we make are not just about nutrition (营养). Many people today choose what to eat according to their beliefs. Some people become vegetarians (素食主义者) because they believe it is healthier not to eat meat or they think we should not kill animals for food.