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The sugar industry has one goal. That goal is to sell more sugar. It is also the goal of the companies that make sugar-sweetened products.

As we all know, eating too much sugar can cause a person to get fatter, so you should try to eat less sugar. In order to eat less sugar, you should know about the following tips.

First, sugar is almost everywhere in the modern diet. It is in sandwich, chicken stock, pickles, salad dressing, crackers, and yogurt. And of course, it is in drinks and foods, like soda and desserts.

Second, you do not need to worry about the sugars that are a natural part of fruit, vegetables, and dairy products. Most people do not overeat natural sugars. The fiber, vitamins, and minerals that surround natural sugars fill you up.

Third, come up with a few simple rules and habits that become second nature. One idea is to drop (停止) all added sugars for one month. Then add (添加) back only the ones you miss. It is easier than it sounds.

Fourth, don’t drink too much juice. Real juice does not have added sweeteners (甜味剂). Rather, it has natural sugars. Drinking too much juice can be dangerous because even natural sugars can be too much. You are not eating the fiber of a single orange when you drink a glass of orange juice. Keep your juice portions (量) to no more than six ounces (盎司). Have only one glass per day.

3 . Chinese people are eating too much salt. On general, people in China eat about 10.5 grams of salt each day, much higher than the 6 grams advised by Chinese Dietary Guidelines (2016). To solve this, China issued (发布) the first salt reduction guide for its food industry on April 18. The government hopes that can help people have salt in a proper way.       

If the guide is followed properly, the salt intake (摄入量) for Chinese people will drop by 20 percent by 2030. The salt we take in mainly comes from processed food. For example, there is about 0.66 grams of salt in a 104-gram can of Lay’s potato chips. That is about 10 percent of the daily salt intake. A 100-gram bag of Kang Shi Fu instant noodles has nearly 2 grams of salt. Therefore, it’s necessary for the companies to reduce salt in their products.

A small amount of salt makes food taste better and is important for good health, but eating too much increases the risk of high blood pressure, heart attacks and strokes (中风), the Xinhua News Agency reported.

Less salt leads to better health. And there’s no need to worry that food will be less tasty in the future. A study found that it’s easy for people to reduce their salt intake. Although you may think your food is not salty enough at first, you will get used to the new taste soon.

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4 . Obesity (肥胖症) is becoming a serious problem now. It is said that about 41.1% of Chinese men and 27.7% of Chinese women are overweight or obese (肥胖的).

How do I know whether I am overweight?

Work out your Body Mass Index (BMI) (身体质量指数)

BMI=Weight (kg)/ Height²/(m²)

5 . Do you know mukbang (吃播)? It is about the eating shows in front of the camera on the Internet. In the shows, mukbangers eat food and sometimes talk to people who watch their videos.

The eating shows started in South Korea in around 2010 and then became popular all over the world. Why did mukbang start in this country? The reason is that eating alone is quite common in the country. Watching mukbang can be a way to have someone to eat with, even though they are at home alone. This is one of the reasons why many people around the world like watching mukbang.

However, the way mukbangers eat food in some shows is not healthy. These bad eating habits can bring serious health problems. To have more fans and make more money, some mukbangers prepare a lot of food in front of them. But they throw away much food secretly during the show or throw up food after the show to make viewers believe they have eaten up everything. These mukbangers waste a lot of food.

We all know that food waste is a serious problem around the world, and stopping food waste has special meaning to our country. So our country is doing a lot of things to solve the problem. What do you think our country can do for mukbang?

7 . For most of us, it takes a long time to learn how to make something tasty. But not for Remmi Smith, still a teenager, she’s already creating fantastic dishes. She’s also becoming well known for her Italian salad dressing, which is delicious. And with her knowledge of social media (媒体), she’s making sure that everyone knows she’s here!

Remmi, who was born in China, now lives in the USA. She is just 16. She has already starred in two shows on cooking and her book of healthy recipes (食谱) has recently come out. From the age of four, Remmi helped in the kitchen by preparing vegetables. By the age of seven, Remmi was a real food love r who could cook complete meals for her family. Remmi began making videos for fun. Her mother videoed her while she was cooking and put the videos online. A local TV station broadcast (播放) them. They then asked Remmi to create another show.

That show is mainly about Remmi’s interest, which is getting teenagers to take healthy eating seriously. She believes that when young people make their own food, they care more about what they eat. Remmi works with a company in the USA which shows her videos in school dining halls. About 3.5 million students watch her every day!

Remmi believes that young people can create a healthy meal for their family which doesn’t cost a lot. Her delicious recipes include vegetable paella and strawberry kebabs. In fact, strawberries, which are Remmi’s favorite food, appear in other recipes, including strawberry sandwich!

Her latest idea is a healthy-snack service. For a monthly subscription (订购), you receive snacks, which include fruit sticks and popcorn, and fun cooking activities that help you develop a healthy lifestyle.

8 . Snack Rules

Probably you grew up with a stop-snacking mom. That is a mom who tells her kids that snacks are bad. They will make you fat. They will hurt your teeth.

Well, Mom may be right about most things, but she isn’t right about all snacks. There is actually a healthy way to snack.     1     The right snacks can keep you from eating too much at dinner and keep you from getting fat.

The first rule about snacking is to make your own.     2     Most of those snacks have too much sugar and salt in them.

    3     Things like bread and crackers are processed quickly by your body. Have some cheese or yogurt to go along with some bread, and you’ve got a winning snack.

The third rule about snacking is to remember water. Especially when you are working, it is easy to mistake being tired for being hungry.     4     Your body might just be trying to tell you to drink some water. Have a bottle of water before you pull out another snack. That might be all you really need.

With one or two snack breaks during your day, you will probably find that you eat less at lunch and dinner. Smaller meals will help you cut down the amount of food you eat during your day. And eating less is a great way to start losing weight.

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There are many reasons to enjoy drinking tea. However, you should let the hot tea cool down a little before you drink it. Why? A new study reported in the International Journal of Cancer gives the answer.

“Many people enjoy drinking tea, coffee or other hot drinks. However, according to our report, drinking very hot tea can increase the risk of esophageal cancer (食道癌), so you’d better wait until hot drinks cool down before drinking,” the lead writer of the study, Dr. Farhad Islami of the American Cancer Society, said.

For the study, Islami and his team followed more than 50, 000 people aged between 40 and 75 years old. They found 317 of those people had esophageal cancer. The National Cancer Institute reported that about 17, 290 Americans had esophageal cancer in a year, and that only about 19 percent of sick people survived. However, five years later, they died.

The scientists found that drinking 700 ml drinks (about three cups) every day or more at a higher temperature (60°C or hotter) would have a 90 percent higher risk of esophageal cancer, compared with people drinking the same cups at temperature below 60℃.

This is not the first report showing a person drinking very hot drinks has the risk of cancer. In 2022, the World Health Organization showed a report. It found that drinking very hot drinks of any kind could increase the risk of cancer.