China Nutrition Association (中国营养协会) announced the Dietary Guidelines for Chinese Residents(《中国居民膳食指南》)on April 26th, 2022. The guidelines suggested in terms of foods, food groups and dietary patterns to provide the required nutrients to improve health and prevent diseases.
Rule No.1
People should stick to cereals(谷物) as the staple, such as whole grains, mixed beans and potatoes. The everyday diet should include fruits, vegetables, meat, fish, eggs, meat and beans. It is advised that people should take in at least 12 kinds of food every day and 25 kinds each week.
Rule No.2
It is suggested that people should arrange physical activities of moderate intensity at least five days per week. 6, 000 steps each day is a better choice. Besides, people should avoid excessive sitting and move around after one hour’s work.
Rule No.3
Cutting back on salt and fried foods is important. Adults are advised to take in salt less than 5g and oil less than 30g every day. Also, added sugars are limited to less than 50 grams per day, and trans-fatty acids(反式脂肪酸) less than 2g. Children, pregnant women and patients must avoid alcohol.
Rule No.4
It is necessary for people to eat three meals a day especially breakfast. In addition, the grownups are suggested to drink at least 1500ml of water every day in mild weather. Plain boiled water or tea is better than sugar-sweetened drinks.
Rule No.5
People should learn to identify more foods and to choose nutrient-dense foods for everyday needs. Before putting the prepackaged food into the cart(手推车), read the nutrition facts label! Of course, learn to cook some dishes would be a better way out.
| A．Read the nutrition facts. |
| B．Eat a variety of foods. |
| C．Eat regularly and drink more water. |
| D．Reduce salt and oil, and limit sugar and alcohol. |
| E．Balance eating and exercise to maintain a healthy body weight. |
2 . Have you ever wanted to stop eating something sweet but you couldn’t? Can you eat a box of chocolate all by yourself?
Can you say “no” to sweets at parties? If you can’t, then perhaps you’re sugar addict (有瘾的人). Doctors say that people who often eat sweets can easily become addicted to sugar.
Sugar addiction is serious, because it can really damage your health and even cause (导致) death. Doctors say that we should eat healthy food, such as fruit and vegetables, and we shouldn’t eat a lot of sugar or fast food. But sugar addicts are difficult to follow the advice. Well, here is some useful advice for sugar addicts:
★ Eat some fresh fruit when you really want something sweet to eat.
★ Cut down on sweet food slowly. Don’t try to stop eating it all at once.
★ You have to tell your parents. They will help you give up (放弃) bad eating habits.
根据短文内容，选择最佳答案。
1. Who can become addicted to sugar easily?
| A．People who often eat sweets. | B．People who eat lots of fast food. |
| C．People who don’t have healthy food. | D．People who eat lots of fruit and vegetables. |
| A．Be kind to. | B．Be good for. | C．Be bad for. | D．Be sorry for. |
① We should eat chocolate to keep healthy.
② We shouldn’t eat a lot of fast food.
③ We have to give up bad eating habits by ourselves.
④ We should eat fresh fruit and vegetables to keep healthy.
⑤ We’d better cut down sweet food slowly.
| A．①④⑤ | B．②④⑤ | C．①②③ | D．②③④ |
| A．Fresh fruits are the worst food for us. | B．We should eat sugar to keep healthy. |
| C．Parents may help you give up bad eating habits. | D．We can stop eating sweet food at once. |
| A．Sweet Food | B．Sugar Is Bad | C．Sugar and Fast Food | D．Sugar Addiction |
3 . 
It’s not a good habit to eat when you are watching TV. You may put too much into your mouth. It will make you fat and is not good for your health. If you have the habit and would like to give it up, here are some tips to help you.
Eat at the kitchen table
It’s fine to have a snack while watching TV, but take a break and move over to the table to have your snack, and then come back to the TV.
Set limits(限制)
It can be helpful to think ahead and set limits. Try to eat just one cup of popcorn (not the whole bag) and only watch one or two episodes(剧集) of your show.
Choose wisely
If you want to eat snacks in the evening hours, choose something that’s not sugary or caffeinated (含咖啡因的).
Give your hands something to do
Find an activity that will keep your hands busy while you’re watching TV, like cleaning the house or doing exercise.
Invite a friend
Sometimes watching TV with other people can be helpful because we don’t eat that much when we’re with someone else.
1. The writer introduces _____ tips to help give up the habit.| A．4 | B．5 | C．6 | D．7 |
| A．finish them in five minutes | B．eat them at the dining table |
| C．share them with your family | D．do exercise after eating them |
A． | B． | C． | D． |
| A．eat fewer snacks | B．eat more snacks |
| C．watch TV for a shorter time | D．watch TV for a longer time |
| A．Sports. | B．Family. | C．Health. | D．Entertainment（娱乐）. |
4 . Michelle, a famous lady, has found that more than 25% students are too fat in her country. It is a very serious problem. So she starts a Health Program to deal with it. The Health Program is to reduce the number of fat students today and in the future.
The program will get families, schools, newspapers, magazines and TVs to join together and deal with the students’ obesity so that students will be at a healthier weight.
The program includes: Food stores should sell healthier foods; schools should arrange(安排) healthier meals without too much fat and more gym classes.
The lady is trying to fight the students’ obesity all over the country because it can cause illnesses and high food cost. She wants the students to eat right, exercise more and control their weight. She also wants the students to understand it is important to have less sweet food and drink water, milk and fresh juices, but not to choose cokes. At the same time, she has also set a good example by planting a vegetable garden. She hopes that the garden will encourage more people to plant one, too.
The Health Program is really meaningful to the students today and in the future. As she says, “We can’t always build the future for the young, but we can build the young for the future.”
1. In Michelle’s country, over ______ of the students are too fat.| A．15% | B．a quarter | C．a half | D．75% |
| A．厌食症 | B．抑郁症 | C．肥胖症 | D．强迫症 |
| A．To arrange gym classes. | B．To plant a vegetable garden. |
| C．To serve meals with less fat. | D．To sell healthier foods. |
| A．Everyone must plant a vegetable garden. |
| B．The students’ obesity can cause many kinds of sicknesses. |
| C．Schools are supposed to arrange meals with too much fat. |
| D．We can know that Michelle comes from America. |
| A．The lady fights obesity in students. |
| B．The lady cares about food cost. |
| C．The lady introduces healthy drinks. |
| D．The lady worries about the height. |
5 . Michelle, a famous lady, has found that more than 25% students are too fat in her country. It is a very serious problem. So she starts a health program to deal with it. The health program is to reduce (减少) the amount (数量) of fat students today and in the future.
The program will get families, schools, newspapers, magazines and TVs to join together and deal with the students’ obesity so that students will be at a healthier weight. The program includes: Food stores should sell healthier foods. Schools should serve healthier meals with less fat and should also offer gym classes.
The lady is trying to fight the students’ obesity all over the country because it can cause illnesses and higher health cost. She wants the students to eat right, exercise more and control (控制) their weight. She also wants the students to understand it is important to have less sweet food, and drink water, milk and fresh juice, but not to choose cokes. At the same time she has also set a good example by planting a vegetable garden. She hopes that the garden will encourage more people to plant one too.
The health program is really helpful to the students today and in the future. As she says, we cannot always build the future for youth, but we can build our youth for the future.
1. In Michelle’s country over ________ of the students are too fat.| A．75% | B．a quarter | C．a half | D．15% |
| A．厌食症 | B．抑郁症 | C．肥胖症 | D．强迫症 |
| A．To offer gym classes. | B．To plant a vegetable garden. |
| C．To serve meals with less fat. | D．To sell healthier foods. |
| A．Students’ future is not important. | B．Students will control their weight in the future. |
| C．All the students will have a better future. | D．Students should have healthier meals for the future. |
| A．The lady introduces healthy drinks. | B．The lady cares about food cost. |
| C．The lady fights obesity in students. | D．The lady sets a good example by planting a garden. |
6 . ①Walk or drive to work? Which way is lower in carbon（碳）? To be friendly to the environment, you may choose to walk. Have you ever tried to live a low-carbon life through your diet（日常饮食）?
②A new study from the University of Oxford has looked into the health and environmental influences of 15 foods common in western diets. Among these, plant-based（基于植物的）foods included fruits, vegetables, nuts and potatoes. It also studied animal-based foods, including red meat, chicken, milk products, eggs and fish.
③According to the study’s lead researcher, Michael Clark, “Choosing better and greener diets is one of the main ways people can improve their health and protect the environment.” That is to say, plant-based diets are much healthier for us and kinder to the environment.
④To get this result, researchers compared the influence of eating another portion（一份）of each food with the increased risk of a few illnesses. They also find out the environmental harm for each animal-based food and each plant-based food.
⑤By using this method, the study found that red meats were the most unfriendly foods to the environment. Keeping farm animals produces a large number of methane（甲烷）that keeps 30 times more heat than CO2. As well as making the earth warmer, eating too much red meat is known to increase the risk of a few illnesses, such as heart trouble.
⑥Plant-based diets can give us the same health benefits in a much greener way. According to the study, without eating or using meat and milk products, global farmland use could be cut down by more than 75% and still feed the world.
⑦Speaking to the Guardian, Tim Benton of Chatham House said, “If we can give people reasonable official advice of what a healthy and green diet is, the world and its people would be in a much better place.”
根据语篇内容，选择最佳选项，并在答题卡上将选定答案的字母标号涂黑。
1. Which one is animal-based food?
| A．Milk products. | B．Fruits. | C．Potatoes. | D．Vegetables. |
| A．Many people choose to walk to work. | B．Plant-based diets are healthier and greener. |
| C．The more we eat, the better the environment is. | D．15 foods common in western diets are not healthy. |
| A．The harm of CO2. | B．The risk of heart trouble. |
| C．A reason for keeping animals. | D．Two disadvantages of red meats. |
| A．问题 | B．方式 | C．益处 | D．状况 |
| A．Teaching farmers to plant vegetables correctly. | B．Offering doctors new methods to treat patients. |
| C．Guiding people to lose weight by doing exercise. | D．Giving official advice on health and environment. |
7 . Healthy Living Habits for Teenagers
Things to do |
Brushing teeth |
Drinking milk |
Going to bed |
Eating fruits |
Proper time | After getting up and before going to bed | During breakfast | Around 23:00 | After meals |
Advantages | To reduce germs (细菌) in the mouth | To keep the body strong and help sleep well | To be good for a deep sleep | To keep the body strong |
More tips | Brush the tongue while brushing teeth | Avoid drinking it when having a stomachache | Sleep for at least 8 hours every night | Wash carefully before eating them |
| A．It can keep the body strong. | B．It helps sleep well. |
| C．It can reduce germs in the mouth. | D．It helps have a good voice. |
| A．Before going to bed. | B．During breakfast. | C．After getting up. | D．After meals. |
| A．At 5:00. | B．At 6:00. | C．At 7:00. | D．At 8:00. |
| A．Drinking milk and eating fruits. | B．Going to bed and brushing teeth. |
| C．Eating fruits and brushing teeth. | D．Drinking milk and going to bed. |
| A．Ina story book. | B．In a novel. | C．In a dictionary. | D．In a magazine. |
When it comes to daily choices, we already have a lot of tasty plant “milks” to choose from, but the latest one, potato milk, is a new one. Potato milk doesn’t sound like the most delicious thing in the world, neither does oat milk (燕麦奶).
If you hope to try potato milk, you’ll be happy to know that you can make it yourself at home. Generally, you just boil the potato, then mix it with the water it is boiled in, strain (过滤) it and add more water until it is what you want.
The only welcome potato milk, recently has been firstly sold on the market. Although some people noticed the potato milk when it was sold, the success of this “milk” still needs time, as some people who have tried it said that it tasted so so, others thought that it tasted a little salty.
But growing potatoes needs less land than growing oats, and it requires little water. Also it has more production than most plants. The new healthy drink may have a huge hill to climb, but it certainly has a chance to become the next big thing.
1. Potato milk is a kind of new plant milk.2. People can’t make potato milk at home.
3. The success of potato milk doesn’t need time.
4. Potato milk may not taste good to some people.
5. The production of potatoes is less than that of most plants.
9 . Today, people want to keep healthy through sports and exercise. But some of them have some wrong ideas about it.
“A plate of chicken is a good meal before games because it has much energy.”
In fact, the best meal before games should have carbohydrates(碳水化合物). Food like potatoes, bread, bananas is rich in it, but chicken is not.
“The best time to exercise is early in the morning.”
No! Morning is a good time to exercise, but it may not be suitable for(适合)you. If an afternoon or evening period is suitable for you, and you enjoy the feeling of getting healthier, you can choose(选择)any time to exercise. So there is no fixed time for you to exercise.
“If you drink water when you exercise, you’ll feel tired.”
The fact is that you must have some water during breaks(休息时间)when you exercise. And after exercising, you must have enough water. If you don’t drink enough water, then you may feel tired.
“Exercising every day is quite important.”
Wrong! Too much exercise is bad for our health. You need to give your body a day of rest.
1. It is good for you to eat ________ before games.| A．bananas | B．chicken | C．meat | D．beef |
| A．重要的 | B．困难的 | C．固定的 | D．简单的 |
| A．eat much meat before exercising |
| B．drink enough water after exercising |
| C．take exercise only in the morning |
| D．exercise every day |
| A．Results(结果)of sports and exercise |
| B．Best time for sports and exercise |
| C．Reasons for sports and exercise |
| D．Wrong ideas about sports and exercise |
10 . It’s hard to turn down junk food. However, eating too much junk food can harm your body, particularly if you’re between the ages of 10 and 19.
“Junk food shapes adolescent (青春期的) brains in ways that impair (损害) their ability to think, learn and remember. It can also make it harder to control impulsive (冲动的) behaviors,” said Amy Reichelt, a brain and nutrition specialist at Western University, Canada.
Reichelt and two other researchers reviewed more than 100 studies about how poor food choices can affect adolescent brains. They found adolescents are more sensitive than any other age group to foods with a lot of fat and sugar, as their brains are not yet fully formed.
Adolescent brains are still developing the ability to control themselves. The prefrontal cortex (前额皮质) is the part of the brain that helps us do this. However, this region doesn’t fully develop until we are in our early 20s.
Meanwhile, teen brains get more excited from rewards. The parts of the brain that make us feel good when we eat junk food are fully developed by the teen years. In fact, these regions are even more sensitive (敏感的) when we are young. Therefore, the teen brain has two strikes (攻击) against it when it comes to turning down junk food.
Reichelt and her team conducted their own study using mice, whose brains develop much like our own. They discovered that “teenage” mice that had a high-fat diet performed worse on memory tests than those eating a normal diet.
So, what’s the best way to say no to junk food? Researchers suggest exercise. When we exercise, the brain’s reward system becomes less sensitive to food cues (暗示). Exercise also helps our brains grow and become better able to make smart decisions.
1. The second paragraph is written to ________.| A．describe what junk food is | B．explain why teenagers like junk food |
| C．explain how junk food can harm teen brains | D．show how food helps human brains develop |
| A．Because they are more sensitive to the joy junk food offers. |
| B．Because their brains are fully developed. |
| C．Because they need energy for their development. |
| D．Because they have a low level of excitement in their brains. |
| A．It makes the brain’s reward system more sensitive. | B．It reduces the brain’s strong wish for junk food. |
| C．It helps humans make quick decisions. | D．It slows down the brains’ activity. |
| A．Say no to junk food | B．Less developed adolescent brains |
| C．Two strikes against junk food | D．Control impulsive behaviors |
