2 . Consumption of ultra-processed foods (UPFs) has increased over the past 20 years. UPFs (超加工食品) contain few or no whole foods, are industrially produced, are ready-to-eat or ready-to-heat, and include additives (添加剂). The ultra-processing of food reduces its nutritional value. It has been known that higher UPF consumption is associated with overweight and heart disease. Now, research has been extended to examine its impact on mental health.

In a new study, over 72,000 participants who were at least 55 years old and didn’t have dementia (痴呆) at the start of the study were followed for an average of 10 years, during which they filled out questionnaires regarding their diet. By the end of the study, 518 people were diagnosed (诊断) with dementia. After adjusting for other factors that could affect risk of dementia such as age, gender, and heart disease, researchers found every 10 percent increase in daily intake of UPFs was associated with a 25 percent higher risk of dementia. They also found replacing 10percent of UPFs with unprocessed or minimally processed foods was associated with a 19 percent lower risk of dementia.

In another study, researchers found individuals who consumed the most UPFs had significant increases in the symptoms (症状) of mild depression, “mentally unhealthy days”, and “anxious days”. Eric Hecht, Founder and Executive Director of the Institute of Etiological Research, said, “More than 70 percent of packaged foods in the US are classified as UPFs and represent about 60percent of all calories consumed by Americans. Considering the degree of exposure to and effects of UPF consumption, this study has great significance in clinical practice and public health. It might help improve future development of dietary guidelines.”

Facing such alarming data, maybe it’s time for Americans to reconsider their food choices. Researchers recommend taxes on UPFs and carrying out policies to reduce the consumption. They also support programs and policies to increase the availability and affordability of whole foods, especially among disadvantaged populations.

6 . Healthy eating and staying fit can be difficult. You may want to eat tasty food that is easy to prepare. You may be inspired to exercise and stay in shape. The good news is that there are apps to help you.

Paprika

Paprika is an app to help users plan meals, shop and cook. You can save recipes from websites and from other apps to Paprika. The app can help keep track of the foods you have in your home so when you go shopping, you know what you need to buy.

MealBoard

MealBoard is another app that can suggest recipes and help you plan meals. This app can suggest recipes based on the food you already have in your home. MealBoard can keep a list of what food you have and what you need to buy. This app can scan bar codes to add items to your list. Using this app, you can also note the expiration dates (失效期), so you know when your food is no longer usable. MealBoard lets users save recipes from websites and then search them by foods used in the recipes. For example, you can search for recipes that have “chocolate” in them.

IEatWell

The IEatWell app supports healthy eating by giving users rewards for eating the night foods. If you like earning rewards for meeting your goals, IEat Well may work well for you. Instead of measuring how much you eat. IEatWell measures how well you eat. Tell the app what you are eating for your meal. You can even add a photo. The app will rate how healthy your meal is, and then give you a reward if you are eating well.

7 . 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?

8 . On the day he almost died, Kimbal Musk had food on the brain. The Internet startup talent and restauranteur had just arrived in Jackson Hole from a conference where chef Jamie Oliver had spoken about the benefits of healthy eating. This was something Musk thought about a lot — how he might make a difference to the food industry — but beyond expanding his farm-to-table movement along with his restaurant, Musk hadn’t yet broken the code. Then he went sailing down a snowy slope and fell over, breaking his neck. The left side of his body was paralyzed.

Musk eventually made a full recovery, but it involved spending two months on his back, which gave him plenty of time to come up with a plan. Since then, he has launched an initiative to put “learning gardens” in public schools across America; attracted Generation Z to the farming profession by changing shipping containers into high-tech, data-driven, year-round farms; and this year, is kicking off a new campaign to create one million at-home gardens.

Aimed at reaching low-income families, the Million Gardens Movement was inspired by the pandemic, as both a desire to feel more connected to nature and food insecurity have been at the forefront of so many people’s lives. “We were getting a lot of inquiries about gardening from people that had never gardened before,” says Musk. “People were looking to garden for a bunch of reasons: to supplement their budget, to improve the nutritional quality of their diets, or just to cure the boredom that came with the lockdown.”

The program offers free garden kits that can be grown indoors or outdoors, and will be distributed through schools that Musk’s non-profit, Big Green, has already partnered with. It also offers free courses on how to get the garden growing and fresh seeds and materials for the changing growing seasons. “I grew up in the projects when I was young, in what we now call food deserts,” says EVE, one of the many celebrities who have teamed up with the organization to encourage people to pick up a free garden. “What I love about this is that it's not difficult. We are all able to grow something.”

9 . Many of us love July because it’s the month when nature’s berries and stone fruits are in abundance. These colourful and sweet jewels form British Columbia’s fields are little powerhouses of nutritional protection.

Of the common berries, strawberries are highest in vitamin C, although, because of their seeds, raspberries contain a little more protein (蛋白质), iron and zinc (not that fruits have much protein). Blueberries are particularly high in antioxidants (抗氧化物质). The yellow and orange stone fruits such as peaches are high in the carotenoids we turn into vitamin A and which are antioxidants. As for cherries (樱桃), they are so delicious who cares? However, they are rich in vitamin C.

When combined with berries of slices of other fruits, frozen bananas make an excellent base for thick, cooling fruit shakes and low fat “ice cream”. For this purpose, select ripe bananas for freezing as they are much sweeter. Remove the skin and place them in plastic bags or containers and freeze. If you like, a squeeze of fresh lemon juice on the bananas will prevent them turning brown. Frozen bananas will last several weeks, depending on their ripeness and the temperature of the freezer.

If you have a juicer, you can simply feed in frozen bananas and some berries or sliced fruit. Out comes a “soft-serve” creamy dessert, to be eaten right away. This makes a fun activity for a children’s party; they love feeding the fruit and frozen bananas into the top of the machine and watching the ice cream come out below.