Reading skill:HEALTHY EATING: TIPS FOR YOUTH

HEALTHY EATING: TIPS FOR YOUTH

 

Are you busy balancing school, family, friends, work, recreation and other activities?

Healthy eating is a great way for you to get the energy and nutrients you need to keep up with your daily schedule! Check out these tips:

Eat Breakfast
Sleeping in can be tempting, but be sure to make time for breakfast. Skipping breakfast can leave you feeling exhausted or irritable; it can also lead to over-eating and weight gain.

·         To make a breakfast that will keep you fueled up, aim to choose foods from at least three of the four foods groups of Eating Well with Canada’s Food Guide. Examples include cereal, milk and fruit; scrambled eggs and tomatoes in a whole grain wrap; or a container of yogurt, a small glass of juice and a piece of toast.

·         Time pressure? Save time by making breakfast the night before! For instance, put all of the ingredients for a smoothie (except the ice) in a blender cup in the fridge; in the morning, just add ice, whirl, pour into a travel mug and go!

·         Other healthy "make-ahead" choices (for breakfast or other times) could include your favorite sandwiches, leftovers, or home-made yogurt parfaits. 

Snack Smart
At snack times, avoid foods that are high in fat, salt, sugar and/or calories; steer away from foods such as cookies, cakes, chips, or soft drinks. 

·         Snack on vegetables or fruits! To round things out, add other healthy choices such as hummus or lower fat cheese.

Eating Fast Food? Make Healthy Choices!
If you need to eat out, pick healthy menu items, such as:

·         sandwiches made with whole grain breads, lean meats and lots of vegetables; or

·         a small, plainer burger with salad on the side.

Avoid items that are deep-fried, or served with sauces or dips. Also avoid choices that are served in very large portions. 

Healthy Eating, Healthy Life
The foods you choose make a difference in how you feel, perform and look, at all stages of life.

Healthy eating doesn’t mean the end to favorite foods. Instead, eating well is a flexible way for youth to get the energy and nutrients they need to jump into life!

 

 

Reference: http://www.healthyalberta.com/1497.htm

 

Listening skill (Original manuscript)

Food is important for everybody. Everybody must receive the benefit nutrient for body. The body wants to receive nutrient from food. The body must use the energy for do activities. If you don’t eat food you don’t have the energy to do activities. Do you want to have good health? If you want to have good health you can do like these.

Eat Breakfast is important meal for everybody. If possible we should eat breakfast every day. But if in the morning you busy you can do like these

-      Eat cereal, milk and fruit; scrambled eggs and tomatoes in a whole grain wrap; or a container of yogurt, a small glass of juice and a piece of toast.

-      Save time by making breakfast for example you should plan to cooking breakfast

We can make fast foods such as sandwiches, burger and etc.

Snack Smart; you can avoid foods that are high in fat, salt, sugar and/or calories

So, breakfast is good for health. I think I must eat the beneficial for the body. It will good for brain in the morning. It is important thing is don’t hungry and have concentration to study.

 

Vocabulary	Pronunciation	Meaning in English	Meaning in Thai
Exhausted(Adj.)	/ɪɡˈzɔːstɪd/	very tired: she returned home, exhausted from work	เหนื่อยมาก
Irritable (Adv.)	/ˈɪrɪtəb(ə)l/	having or showing a tendency to be easily annoyed: she was tired and irritable	ระคายเคือง
Fuel(N.)	/fjʊəl/	material such as coal, gas, or oil that is burned to produce heat or power:one aircraft ran out of fuel and had to ditch	เชื้อเพลิง
Cereal(N.)	/ˈsɪərɪəl/	a grain used for food, for example wheat, maize, or rye. a grass producing edible grain that is grown as an agricultural crop:[as modifier]: cereal crops	เมล็ดธัญพืช
Leftovers(N.)	/ˈlɛftəʊvə/	something, especially food, remaining after the rest has been used:everyone wanted seconds, so there were no leftovers	ของเหลือ