1 . How many calories should you eat in a day? Many factors go into determining your calorie needs. Your age, weight, gender/sex, height and activity level and if you want to maintain, lose or gain weight and so on all play a role. So, how many average calories per day should you aim for?
Everybody’s daily calorie needs are different, which can make it hard to figure out the magic number. In general, men and people assigned male at birth (AMAB) need more calories than women and people assigned female at birth (AFAB). Active people need more than those who have desk jobs. And younger people need more than older people, whose metabolisms (新陈代谢) slow down as they age.
Calories per day for women and people AFAB
Age | Calories: inactive | Calories: moderately active | Calories: active |
21–25 | 2,000 | 2,200 | 2,400 |
26–30 | 1,800 | 2,000 | 2,400 |
31–50 | 1,800 | 2,000 | 2,200 |
51–60 | 1,600 | 1,800 | 2,200 |
61+ | 1,600 | 1,800 | 2,000 |
Calories per day for men and people AMAB
Age | Calories: inactive | Calories: moderately active | Calories: active |
21–25 | 2,400 | 2,800 | 3,000 |
26–35 | 2,400 | 2,600 | 3,000 |
36–40 | 2,400 | 2,600 | 2,800 |
41–45 | 2,200 | 2,600 | 2,800 |
46-55 | 2,200 | 2,400 | 2,800 |
56–60 | 2,200 | 2,400 | 2,600 |
61–65 | 2,000 | 2,400 | 2,600 |
Keep in mind, these calorie recommendations are for people who are at a normal weight. If your weight is above the normal range for your height and your goal is weight loss, you need to consume less. A shortage of 500 calories can provide a weight loss of 1 pound per week.
1. If you are a male of 24,always sitting in the office, daily calorie you need is .| A．2400 | B．2000 | C．2800 | D．2200 |
| A．People of same age consume the same calories per day. |
| B．At age 61, men moderately active need more calories than women active . |
| C．If you are losing weight, you need to consume calories as the recommendations. |
| D．As metabolisms slow down, the elderly need more calories than younger people. |
| A．To persuade us to lose weight . |
| B．To tell us how many calories we should eat every day. |
| C．To remind us to eat according to calories recommendations. |
| D．To tell us age weight, gender, height and activity level etc. determine daily calories need. |
2 . Beejhy Barhany, growing up in an Ethiopian-Jewish community in Israel, has been cooking for her family as long as she can remember. Now a chef and owner of Tsion Café in Harlem, New York, Barhany continues to pull from cooking traditions, including one that has become the source of much controversy in recent decades: washing raw meat before cooking.
For Barhany, submerging raw chicken in salt and lemon water is both functional and ceremonial, as soaking or rinsing raw meat in salt water and acid-such as lemon juice or vinegar-is a common form of “washing” required by Jewish Kosher rules. And a 2015 survey of over 1, 500 American consumers found that nearly 70 percent rinse or wash their poultry before cooking it, though the U. S. Department of Agriculture( USDA) started telling consumers not to wash raw poultry in the 1990s. Experts including those from the Centers for Disease Control and Prevention strongly warned that rather than reducing the risk of foodborne illness (食源性疾病), washing meat increases the likelihood of spreading unwanted pathogens (病原体), like salmonella and campylobacter, around the kitchen.
“Washing meat before cooking is not really helping,” says Betty Feng, associate professor of food science at Purdue University. “The only thing it does is splashing (飞溅) and could cross-contaminate a lot of your kitchen items-your sink, probably your clothes, whatever you have by the sink.” Moreover, Feng cautions against using saltwater, vinegar, or lemon juice, which simply isn’t strong enough to effectively kill foodborne pathogens. “If the acidity is high enough to kill bacteria, then it’s not really likely you can use your bare hand to wash,” she says.
And a 2022 study showed that submerging meat in a bowl of water reduced the splashing but not the spread of germs. “I would treat the entire sink just like the outside of the chicken——it’s a biological hazard,” says Benjamin Chapman, one of the study authors and associate professor in North Carolina State University’s agricultural and human sciences department. “The way that we make meat safe is through cooking, not through the removal of pathogens.”
1. What is the purpose of paragraph 1?| A．To broaden the readers’ horizons. | B．To make a comparison. |
| C．To introduce the topic. | D．To state the author’s opinion. |
| A．Nearly 70 percent of American consumers follow the rules. |
| B．The rules pay attention to functional and ceremonial aspects. |
| C．Uncooked meat is submerged in water with salt and vinegar. |
| D．It warns people of the risk of foodborne illness. |
| A．It has sparked a lot of controversy in recent years. |
| B．It has decreased the risk of foodborne illness. |
| C．It can not be directly done/with your bare hands. |
| D．It may do a favor/ to the transfer of pathogens. |
| A．To emphasize that chickens pose a level/of threat to humans’ life. |
| B．To show that sinks can be a way to increase splashing. |
| C．To prove that cooking is a good way to kill pathogens. |
| D．To stress that the practice people follow is not advisable. |
3 . Research has shown that mindful eating has positive impacts on people, so it’s beneficial to know how to eat more mindfully. Here are some techniques for eating at a healthy pace.
Remove all distractions while you eat.
Take enough time to finish your meal. Even with all distractions removed, very often you still find yourself eating faster than you should.
Limit the amount of the food you might munch on(大口吃) mindlessly. Put a small amount of snack food, like potato chips, in a separate bowl to help avoid mindless munching.
Actually chew. If you’re wolfing down(狼吞虎咽) your food you’re probably not chewing it. And chewing is an important part of digestion.
| A．Notice all the little details about your food. |
| B．Limit your time for a meal within 20 minutes. |
| C．It helps break up the foods so it’s easier for absorption. |
| D．Watch out for your food intake and the time you spend on it. |
| E．When you sit down to eat, spend at least 20 minutes doing so. |
| F．If you have a whole bag of it, it is challenging to stop after several bites. |
| G．They can limit your ability to enjoy your food and notice when you are full. |
4 . Holiday Eating to Boost Immunity
People don’t generally use the words health and holiday eating in the same sentence, and when they do,
There’s more to holiday eating than avoiding too many calories. What we eat affects the health of the entire body, including the immune system. Most of the body’s immune system is concentrated in the gut (内脏) and the trillions of healthy bacteria living there called the microbiome, which might make you more possible to get sick. A lot of people don’t think about the effects of what they eat on immunity.
While an occasional indulgence probably won’t cause lasting damage, throwing caution to the wind from Thanksgiving to New Year’s Day is certainly unhealthy.
| A．But scientists think it’s crucial |
| B．you don’t have to stop celebrating |
| C．your immune system is overburdened |
| D．that may be especially true at holiday time |
| E．it’s usually to express a worry about weight gain |
| F．So it will potentially weaken the functioning of the immune system |
| G．What we eat has a direct impact on how the immune system functions |
5 . Air fryers (空气炸锅) are quickly becoming popular in the US these years, with many people having the idea that air fryers are a great way to make quick, health y meals.
An air fryer can be used to get the crispness (松脆度) of deep-fried food without actually deep frying the food in oil. Breaded foods are among the most popular dishes in America. Instead of placing something like breaded chicken into oil; the air fryer blows hot air around the chicken and causes it to crisp up and brown, creating a crunchy texture (松脆的口感) that is similar to fried chicken.
Nutritionist Bellatti said, “When you are just using a teaspoon of oil in an air fryer, it’s going to be a lot less caloric (卡路里的) than something in a real fryer where a lot more oil is being taken in. It’s a way to lower your calorie intake greatly. Additionally, for those who are watching fat intake for medical reasons, air fryers can help them create fried foods that are lower in total fat content.”
Reducing fat and calorie intake can help a person lose weight and eat healthier when compared to eating fried foods. But some experts say there is no guarantee (保证) that air frying is a healthier way to cook.
If you’re turning to an air fryer every day to cook every meal, you’re not necessarily eating healthier, according to nutritionist Hartley. Air frying makes some dishes healthier, but it doesn’t add nutritional value. Similarly, it doesn’t make an unhealthy dish a smart choice. At the end of the day, air-fried breaded chicken is still breaded chicken —grilled (烤的) chicken would be the healthier choice.
“Air frying is just an easy and low mess way to cook dishes that have the satisfying crispness of fried foods,” Hartley said. “Instead of thinking of them as a dieting tool, think of them as a tool for cooking simple and satisfying meals.” Hartley also added air fryers would probably not help you lose weight, saying there was “zero research” to back that up.
And cutting oil out of your diet completely isn’t always for the best. “Although a low-fat, air-fried diet sounds attractive, you’d end up missing out on the wonderful advantages of plant-based fats such as avocado oil and olive oil,” said nutritionist Cucuzza.
1. What does the author mainly talk about in paragraph 2?| A．How the air fryer improves the taste of fried chicken. |
| B．Why many American people love breaded foods. |
| C．Why the air fryer enjoys popularity in America. |
| D．How the air fryer works to make foods crisp. |
| A．People should have a calorie-controlled diet. |
| B．Eating fewer calories may lead to a healthier life. |
| C．Air fryers can be more useful than traditional fryers. |
| D．Air fryers can help people cut down on calories and fat. |
| A．He is against it | B．He is hopeful of it. |
| C．He is uninterested in it. | D．He is uncertain about it. |
| A．An advertisement | B．A high technology book |
| C．A Health & Diet magazine | D．A business book |
6 . Bred to be sweeter, today’s cherries, bananas and apples taste different than they used to but not necessarily better. Among fruit farmers, the word “quality” is now routinely used as a standard for “high in sugar”, though firmness, color and size are also considerations. In a recent study about ways to enhance the sweetness of fruit using “molecular (分子的) approaches”, a group of plant scientists wrote that, in general, the sugar content of many fruits are now higher than before owing to continuous selection and breeding. Modern apple varieties, the scientists stressed, were on average sweeter than older ones.
The sweetness of fruit depends not just on how it is bred but also on growing conditions, yield and harvest. The lead researcher, Sugiura, said, “If you could taste an apple harvested 30 years ago, you would feel the difference.” He believed that modern apples are picked so early that even if they are bred for sweetness, they often don’t develop their full character. The fragrance never develops in fruit that is harvested too early.
Jim Cooper, an apple farmer in England, is regretful to admit the fact that many people will never taste the “strawberry hint” in a really ripe Pearmain, a type of heritage apple. In a way, the rise of consistently sweeter fruit in our lifetimes has been a victory of plant breeding. After all, it’s a rare person who would seek out bitter grapes if they could have sweet ones instead.
But the sweetness of modern fruit is not without its problems, especially for people with diabetes (糖尿病), who have to reduce their intake of higher-sugar fruits. Fruit that is bred sweeter also tends to be lower in the chemicals that make it healthy. Considering health, maybe the real problem with modern fruit is that it has become yet another sweet thing in a world with sugar. Even grapefruits, which used to be quite bitter, are sometimes now as sweet as oranges. If you’ve never tasted a sour cherry, how can you fully appreciate a sweet one?
1. In what aspect is many fruits different from before?| A．Bright color. | B．Soft skin. | C．Sugar content. | D．High yield. |
| A．They are bred too early. | B．They are losing a good flavor. |
| C．They taste so sweet. | D．They need a higher yield. |
| A．Critical. | B．Ambiguous. | C．Favorable. | D．Uncaring. |
| A．The sweetness of fruits will cause health issues. |
| B．It’s a wise choice to breed fruits for sweetness. |
| C．Breeding sweet fruits improves the quality of fruits. |
| D．Some fruits like grapes and cherries taste the same. |
7 . A research model of dietary intake in 184 countries, developed by researchers at the Friedman School of Nutrition Science and Policy at Tufts University, estimates that poor diet contributed to over 14.1 million cases of type 2 diabetes (糖尿病) in 2018, representing over 70% of new diagnoses globally. The analysis, which looked at data from 1990 and 2018, provides valuable insight into which dietary factors are driving the burden of type 2 diabetes in the world region.
Of the 11 dietary factors considered, 3 had an outsized contribution to the rising global incidence of type 2 diabetes: insufficient intake of whole grains, excesses of refined (精制的) rice and wheat, and the overconsumption of processed meat. Factors such as drinking too much fruit juice and not eating enough non-starchy vegetables, nuts, or seeds, had less of an impact on new cases of the disease.
“Our study suggests poor carbohydrate quality is a leading driver of diet-attributable type2 diabetes globally, and with important variation by nation and over time,” said senior author Dariush Mozaffarian, Jean Mayer Professor of Nutrition. “These new findings reveal critical areas for national and global focus to improve nutrition and reduce devastating burdens of diabetes.”
Type 2 diabetes is characterized by the resistance of the body’s cells to insulin (胰岛素). Of the 184 countries included in the Nature Medicine study, all saw an increase in type 2 diabetes cases between 1990 and 2018, representing a growing burden on individuals, families, and healthcare systems.
The analysis revealed that poor diet is causing a larger proportion of total type 2 diabetes incidence in men versus women, in younger versus older adults, and in urban versus rural residents at the global level. Regionally, Central and Eastern Europe and Central Asia, particularly in Poland and Russia, where diets tend to be rich in red meat, processed meat, and potatoes, had the greatest number of type 2 diabetes cases linked to diet.
1. How did researchers draw their conclusion?| A．Through data analysis. | B．Through follow-up visits. |
| C．Through doing experiments. | D．Through worldwide surveys. |
| A．Impressive. | B．Destructive. | C．Rewarding. | D．Identical. |
| A．Whole grains. | B．Potatoes. | C．Refined wheat. | D．Processed meat. |
| A．Diets determine the type of diabetes | B．It is important to improve nutrition |
| C．Type 2 diabetes is common globally | D．Type 2 diabetes is linked to poor diets |
8 . It’s hard to turn down hamburgers, french fries, potato chips and all of the other junk food that seem to call out to us. However, eating too much junk food can harm your body, particularly if you’re a teenager.
“Junk food shapes teenager’s brains in ways that damage their ability to think, learn and remember. It can also make it harder to control bad behaviors,” said Amy Reichelt, a brain and nutrition specialist at Western University, Canada. “It may even up a teen’s possibility of depression and anxiety.”
Reichelt and two other researchers reviewed more than 100 studies, including their own,about how poor food choices can impact teen’s brains.They found teens are more sensitive (敏感的) than any other age group to processed foods with a lot of fat and sugar as their brains are not yet fully formed.
Teenagers’ brains are still developing the ability to assess bad possibilities and control actions. The prefrontal cortex is the part of the brain that tells us we shouldn’t eat chips all the time and helps us resist ( 抵 制 ) that urge. However, this region is the last to mature (成熟) — it doesn’t fully develop until we are in our early 20s.
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 reminder. Exercise also causes the body to make a protein that helps brain cells grow and strengthens connections between the prefrontal cortex and other brain regions. The prefrontal cortex thus can work better to help us make wise decisions and control our impulses.
1. According to the text, junk food does the greatest harm to .| A．Preschoolers | B．Teenagers | C．The middle-aged | D．The elderly |
| A．Junk food. | B．The brain. | C．The research. | D．The ability. |
| A．Processed foods shouldn’t be allowed to produce. |
| B．Teenagers don’t understand the harm of junk food. |
| C．The prefrontal cortex can help us make wise decisions. |
| D．The prefrontal cortex develops fully in our late 20s. |
| A．Where do our impulses come from? |
| B．Why should we fight against junk food? |
| C．What is the best way to strengthen our body? |
| D．How does exercise work against junk food? |
1. 尽量少吃富含脂肪和糖分的食物，多吃蔬菜和水果，保证饮食平衡；
2. 每天参加一定量的运动，以增强体质；
3. 养成良好的生活习惯；
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10 . 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.
1. The writer mainly wants to tell us that ________.| A．people should eat more vegetables |
| B．the way people eat vegetables is important |
| C．eating vegetables is good for us |
| D．how much vegetables one should eat |
| A．have the eyes problems | B．have heart disease |
| C．be in need of lycopene | D．hate eating tomatoes |
| A．the place where the vegetables are grown |
| B．the way how the vegetables are stored |
| C．the way how the vegetables are prepared |
| D．the price at which the vegetable are sold |
| A．It’s better to cook vegetables with fat |
| B．the more fat in the cooking, the fewer vegetables people will eat |
| C．It’s better to cook the vegetables without salt |
| D．the fat will increase the nutrition of the vegetables |
