1 . By now, most people know they should be eating more vegetables. But are there ways to get more from the vegetables you already eat? A research shows that when it comes to vegetables, it’s not only how much we eat, but also how we prepare them, that decides the vitamins and other nutrients that enter our body.

Many studies show that people who eat lots of vegetables have less heart disease, and eye problems and even cancer. But raw vegetables are not always best. The researchers found that 198 Germans who eat raw food were short of lycopene, the matter found in tomatoes and other red vegetables. “There is an idea that raw foods are always going to be better,” says Steven K. Clinton, a professor at Ohi o State University. “For fruits and vegetables, sometimes a little bit of cooking can be helpful.”

A number of factors decide how the vegetables do good to people’s health before they reach the table, including where and how they were grown and stored before being bought. No single cooking way is best. Some nutrients are easily lost in cooking if they are cooked in different ways.

Vitamins C and B are often lost. In January, another report said that boiling was better for carrots than frying or serving them raw. Frying was the worst way to cook.

What cooked with the vegetables can also be important? When the vegetables were cooked with fat, the diners can get more nutrients. Fat can also make the taste of vegetables better, meaning that people will eat more of them. Putting on some other things that make it taste better—a little salt—can make the food taste better.

3 . Emotional Eating

Emotional eating is when people use food as a way to deal with feelings instead of satisfying hunger.     1     Have you ever finished a whole bag of chips out of boredom or downed cookie after cookie while preparing for a big test? But when done a lot — especially without realizing it — emotional eating can affect weight, health, and overall well-being.

    2     One of the biggest myths about emotional eating is that it’s caused by negative feelings. Yes, people often turn to food when they’re stressed out, lonely, sad, anxious, or bored. But emotional eating can be linked to positive feelings too, like the romance of sharing dessert on Valentine’s Day or the celebration of a holiday feast. Sometimes emotional eating is tied to major life events, like a death or a divorce.    3    

Emotional eating patterns can be learned: A child who is given candy after a big achievement may grow up using candy as a reward for a job well done.    4     It’s not easy to “unlearn” patterns of emotional eating. But it is possible. And it starts with an awareness of what’s going on.

We’re all emotional caters to a degree. But for some people emotional eating can be a real problem, causing serious weight gain or other problems. The trouble with emotional eating is that once the pleasure of eating is gone, the feelings that cause it remain.    5     That’s why it helps to know the difference between physical hunger and emotional hunger.

Next time you reach for a snack, wait and think about which type of hunger is driving it.

4 . There are too many fat people in America, so many Americans are fighting against overweight. But the ________thing is that the French,who consume rich food, tend to stay thin. Now a ________by Cornell University suggests ________life style and decisions about ________may affect weight. Researchers concluded that the French tend to stop eating when they feel ________. However, Americans tend to stop when their ________are empty or their favorite TV show is over.

According to Dr. Joseph Mercola, a health expert, the French see eating ________an important part of their life style. They enjoy food and therefore spend a ________time at the table,while Americans see eating as anything to be squeezed between the other daily activities. Mercola believes Americans ________the ability to sense when they are actually full. So they keep eating long after the French would have stopped. In addition, he points out that Americans drive to huge supermarkets to buy canned and ________foods for the week. The French, ________tend to shop daily, walking to small shops and farmers' markets where they have a choice of fresh fruits, vegetables, and eggs as well as high-quality meats for each meal.

After a visit to the United States, Mireille guiliano, author of French Women Don't Get Fat, decided to ________about the importance of knowing when to stop rather than suggesting how to avoid________. Today she continued to stay slim and rarely goes to the gym.

In spite of all these differences, evidence shows that recent life style ________may be affecting French eating habits. Today the rate of obesity (肥胖)—or extreme overweight—among adults is only 6%. However, as American fast food gains ________and the young reject older traditions, the obesity rate among French children has reached 17%—and is growing.

5 . Living the light life

Many of us like to dine ( 吃 饭 ) out and treat ourselves to delicious food. We are used to choosing hearty, fat-filled dishes and sugar-charged desserts, which are not easily cooked at home.

The recent rise of light meals, however, gives diners a smarter choice. According to Economic Daily, low-calorie, low-fat and high-fiber ( 高纤维的) meals have become popular in China's restaurants and online delivery platforms.

The country saw a rapid expansion of restaurants specializing in light meals, from just 600 in 2017 to more than 3,500 in 2018. According to a report released by Meituan, a major online food delivery platform, the number of light meals ordered online also rose 75 percent from the previous year.

Having a light meal, however, doesn't mean eating only vegetables. Different from the meat-free lifestyle, a typical light dish avoids oily, salty and spicy food. Instead, it contains things like boiled meat, whole grains, fruits and vegetables. Healthy nutrients (营养成分) are the theme of the light meal.

These dishes are useful for keeping healthy and controlling your weight. That's probably why so many people, especially millennials (千禧一代), are into them. Diners see it as “a great way to avoid bloating (变胖),” wrote the Telegraph.

“After eating several light meals, I felt my appetite has shrunk (缩小). I now prefer light flavors,” Zou Jing, a college teacher in Wuhan, told China Daily. She shared a picture of her lunch: a mixture of beef, eggs, corn, mushrooms and cherry tomatoes.

These changes in eating behavior are connected to deeper changes in how people think about food, says Walter Willett, chair of the nutrition department at the Harvard T.Chan School of Public Health, US. “Diet quality, not quantity, is important for both weight control and long-term well-being,” Willett told The New York Times.

So the next time you have a party with friends, try a light meal. It will satisfy not only your stomachs but maybe also your hearts.

6 . A small piece of fish each day may keep the heart doctor away. That's the finding of a study of Dutchmen in which deaths from heart disease were more than 50 percent lower among those who consumed at least an ounce(盎司) of salt water fish per day compared to those who never ate fish.

The Dutch research is one of three human studies that give strong scientific support to the long-held belief that eating fish can provide health benefits, particularly to the heart.

Heart disease is the number-one killer in the United States, with more than 550,000 deaths occurring from heart attacks each year. But previous research has shown that the level of heart disease is lower in countries that consume more fish than Americans do. There are fewer heart disease deaths, for example, among the Eskimos of Greenland, who consume about 14 ounces of fish a day, and among the Japanese, whose daily fish consumption(消耗)averages more than 3 ounces.

For 20 years, the Dutch study followed 852 middle-aged men, 20 percent of whom ate no fish. At the start of the study, average fish consumption was about two-thirds of an ounce each day, with more men eating lean fish than fatty fish.

During the next two decades, 78 of the men died from heart disease. The fewest deaths were among the group who regularly ate fish, even at levels far lower than those of the Japanese or Eskimos. This relationship was true regardless of other factors such as age, high blood pressure, or blood cholesterol(胆固醇)levels.

8 . A strong coffee after a poor night's sleep is the kick-start many people need in the morning but new research suggests that it might be best to have a bite to eat first.

A study has found that drinking coffee first can have a negative effect on blood sugar control - a risk factor for diabetes （糖尿病）and heart disease.

“We know that nearly half of us will wake in the morning and, before doing anything else, drink coffee --- subjectively the more tired we feel, the stronger the coffee,“ said Professor James Betts, at the University of Bath in the UK.

For their study, researchers at the University of Bath got 29 healthy men and women to take part in three different overnight experiments, with at least a week between them.

In one, the participants had a normal night's sleep, roughly from 11 p.m. to 7 a.m., and were asked to consume a sugary drink on waking in the morning. They then experienced an interrupted night's sleep, where the researchers woke them every hour for five minutes by sending them text messages to which they had to respond — and upon waking were given the same sugary drink.

On another night, participants experienced the same sleep interruption, but this time were first given a strong black coffee 30 minutes before consuming the sugary drink.

They found that one night of interrupted sleep did not worsen the participants' blood sugar and insulin （胰 岛素）responses when compared to the normal night's sleep-- although previous research suggested that losing many hours of sleep or many nights of poor sleep could have a negative effect. However, strong black coffee consumed before breakfast actually increased the blood sugar response by around 50% — suggesting that relying on coffee after a bad night to stop feeling sleepy could limit your body's ability to tolerate the sugar in your breakfast.

9 . Drinking coffee as soon as one wakes up from a night's sleep greatly affects metabolism （新陈代谢） and blood sugar responses. Scientists published this in the British Journal of Nutrition,

In the study, the UK researchers let 29 healthy men and women take part in three different overnight experiments. In the first two scenes, participants were given a sugary drink upon waking first from a normal night's sleep, and then again after a greatly disturbed night's sleep. In the third, their sleep was similarly, but they were given a strong black coffee 30 minutes before having the sugary drink.

Blood samples from participants were taken following the sugary drinkin each experiment. Results showed that one night of disturbed sleep did not worsen the participants' blood sugar responses at breakfast when compared to a normal night of sleep. However, strong black coffee consumed before breakfast increased the blood sugar response by around 50 percent.

By drinking such kind of drink after breakfast,   UK researchers found that our bodies, ability to break down our food healthily is completely improved. Examining the effects of broken sleep and morning coffee through a range of different metabolic markers, researchers found that, while one night of poor sleep had a limited effect on metabolism, drinking coffee before breakfast could have a negative effect on blood sugar control.

“We know that nearly half of us will wake in the morning and, before doing anything else, drink coffee-the more tired we feel, the stronger the coffee is. This study is important and has far-reaching health influences, and it indeed shakes some coffee drinkers. Up to now we have had limited knowledge about what this is doing to our bodies, in particular for our metabolic and blood sugar control, so we have a long way to go. "said Professor James Bette, co-director of the Centre for Nutrition at the University of Bath.

10 . Using Healthy Cooking Methods Is Important

Eating healthier meals is a big part of taking good care of yourself and your family, but eating healthier meals doesn't mean you have to give up your favorite food.     1    

Boil vegetables and meats without using any oils or fats.     2     . It's not only healthier than using lots of fats, but also it keeps the nutrients of the foods. All you need to boil food is a large pot, water, and a little bit of salt. Carrots, cabbages, potatoes, chicken and beef are just a few choices for food you can boil.

Steam vegetables and fish to keep all the nutrients unbroken. You can place a steaming basket over a pot of boiling water and place them in the steamer basket to contain all the juices. Simply bring a pot of water to boil.     3    . Add your food to the basket. Add some salt or lemon juice to your steamed vegetables or fish for some extra flavor.

    4    Barbecue is great from a certain point of view because it makes your meat soft and tasty while also letting the fat drip away from it, which is healthier for you. It also passes on a nice flavor to meats and vegetable. You can roast steak and chicken, as well as vegetables, like potatoes, peppers, onions, and even lettuce.

Try eating raw foods to avoid losing any nutrients through cooking. Focus on eating uncooked foods.     5     Eating only raw foods isn't recommended for children or for women who are pregnant.