People love to share things on social media (媒体) like Weibo and WeChat. They show oflf things like foods and drinks. Stars have many social media followers. Many of them build ads into their posts (帖子). So do other famous people.

Nancy, a 17-year-old teenager did a study into social media ads. She wanted to see if people share unhealthy foods and drinks. Nancy made a list of famous people on social media first. She picked 100 actors, 100 singers and 100 influencers (网红). She looked for posts about foods and drinks. Then, she gave a grade for each of them. The grade showed how nutritious the food or drink was.

Nancy found that influencers shared the most foods and drinks by far. They also shared the most sweets which had an unhealthy grade. Nancy was surprised. She thought influencers would share healthier things. Fruits, vegetables and water were least shared by all three groups. Influencers often shared soft drinks. So did the singers.

Influencers are often friendly and seem close to us. So young people are more likely to believe them. Many users are under 18 years old. “They should be kept away from unhealthy ads,” Nancy says.“There should be new rules.” Nancy has unfollowed some people. They were pushing unhealthy habits. Users need to choose who they follow in a smart way.

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     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     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     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     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     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.

4 .

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.

A．

B．

C．

D．

7 . 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.”

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.