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Keeping track of what you’re supposed to eat to stay healthy can already be overwhelming, but it turns out that when you eat what can also be important for keeping your weight in control and for warding off chronic disease.
According to recent data, sales for breakfast items are passing those for lunch and dinner and plenty of restaurants are now offering breakfast fare all day long. Basically, eating the morning meal has never been easier. It also turns out that Mom was right: you should eat breakfast. And if you don’t believe Mom, a growing body of studies shows that a good meal in the morning can help your body prepare for the day to come, and lower your risk of heart disease, diabetes and obesity. But what about the rest of the day’s meals? Here’s what nutrition experts say about the best times to eat and why.
Morning
Don’t skip breakfast. Reporting in the American Heart Association journal Circulation, Harvard School of Public Health researchers studied the health outcomes of 26,902 male health professionals ages 45 to 82 over a 16-year period. They discovered that the men who skipped breakfast had a 27% higher risk of heart attack or death from heart disease than those who honored the morning meal. According to the scientists, skipping breakfast may make you hungrier and more likely to eat larger meals, which leads to a surge in blood sugar. Such spikes can pave the way for diabetes, high blood pressure and high cholesterol levels, all risk factors that can snowball into a heart attack.
Pass on the pastry. Eating in the morning — and what you eat — is important for setting your blood-sugar pattern for the rest of the day. “If you eat something that is whole grain and has some fat and protein to it, your blood sugar is going to rise slowly and go down slowly. If you eat something refined, like an overly sweet cinnamon roll, that’s the worst thing you can eat,” says Judy Caplan, a registered dietitian nutritionist for the Academy of Nutrition and Dietetics. “You get an insulin [spike], and [then] your blood sugar drops too low so you get hungry again. That’s why people get into a cycle of overeating junk.”
To ease your body into a more consistent blood-sugar pattern, try some oatmeal, whole-wheat toast with almond butter, or an omelette with spinach and avocado. If you really want to have some toast, experts tell TIME that you should look for breads that include “sprouted” or “stoneground” grains and that list whole grains as one of the first items in an ingredients label. The kernels can make the bread more dense and hearty.
Caplan’s favorite breakfast is a baked sweet potato with a little bit of cinnamon and a small bit of butter. Who says you have to eat just cereal in the morning?
Afternoon
Fuel up at the right time. In the 1960s, nutritionist Adelle Davis popularized the mantra “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” Why? Fueling up makes sense earlier in the day, when your body needs the most calories for energy. That’s why in many European countries, the largest meal of the day occurs in the afternoon. “Ideally, you want to give yourself fuel before you do harder labor,” says Caplan.
If you’re used to eating a smaller meal for lunch and a larger meal later, you can still fill up with a hearty meal that has significantly fewer calories. “A fairly large meal [that] is full of salad and vegetables [is] big in volume but light in calories,” says Caplan.
Evening
Don’t overdo it. Calories get burned up no matter when you eat them, so theoretically it’s O.K. to eat after dark. But if you eat a heavy dinner, you’re not as likely to get rid of those calories before you turn in. “What you don’t burn off is more likely to be stored as fat, as you become less active toward the end of the day,” says Tracy Lockwood, a registered dietitian at F-Factor Nutrition. “Eating too close to bedtime increases your blood sugar and insulin, which causes you to have a hard time falling asleep. Therefore, your last meal should be the lightest of the day and should be eaten at least three hours before you go to sleep.”
There’s another reason that late-night eating, after dinner, isn’t a good idea. In most cases, those visits to the fridge involve sweet treats such as ice cream and other desserts that can send blood sugar soaring right before bed. That can lower levels of the hormone melatonin, which is supposed to help you feel tired and relaxed, so waning levels can make it harder to fall asleep. “A boost of energy coming from your dinner, which may have consisted of pasta, rice or bread, can act as a short-lived stimulant, causing you to feel more awake immediately after a meal,” says Lockwood. “Also, it is not recommended to lie down immediately after a meal, especially a big one, since it increases your chance for acid reflux.
1. How many meals do people in your area/ city/ province/ village often have a day?
-> They usually have three meals a day.
2. What do they have for breakfast/ lunch/ dinner?
-> They have bread or noodles or rice for breakfast.
-> They have rice with vegetables, meat and soup for lunch.
-> They have rice with vegetables, fish and soup for dinner.
3. What time do they usually have breakfast/ lunch/ dinner?
-> They usually have breakfast at six o'clock in the morning.
-> They usually have lunch at 11:30 PM.
-> They usually have dinner at seven o'clock in the evening.
4. Do they have a lot of disher?
-> Yes, they do.
5. What do you think about food in your region?
-> I think it is very tasty and nutritious.
Questions (Câu hỏi) | An | Nhi |
1. What’s your favourite food? (Thức ăn yêu thích của bạn là gì?) | beef noodles soup (phở bò) | fried rice (cơm chiên/ rang) |
2. What’s your favourite drink? (Đồ uống yêu thích của bạn là gì?) | fruit juice (nước ép trái cây) | cola |
3. What food and or drink do you want to try? (Bạn muốn thử món ăn và đồ uống nào?) | spaghetti (mì ống) | beefsteak (bò tái) |
4. What foreign food and drink do you like? (Bạn thích thức ăn và đồ uống nước ngoài nào?) | Korea Kimbap (kimbap Hàn Quốc) | hamburgers (bánh mì hăm-bơ-gơ) |
5. What can you cook? (Bạn có thể nấu gì?) | omelette and noodles (trứng ốp và mì) | fried rice (cơm chiên) |
1. Interviewed student A:
Me: What’s your favourite food?
(Đồ ăn yêu thích của bạn là gì?)
An: My favourite food is beef noodles soup.
(Món ăn yêu thích của tôi là phở bò.)
Me: What’s your favourite drink?
(Đồ uống yêu thích của bạn là gì?)
An: My favourite drink is fruit juice.
(Đồ uống yêu thích của tôi là nước trái cây.)
Me: What food and or drink do you want to try?
(Bạn muốn thử đồ ăn hoặc đồ uống nào?)
A: I want to try spaghetti.
(Tôi muốn thử mì ống.)
Me: What foreign food and drink do you like?
(Đồ ăn hoặc đồ uống nước ngoài bạn thích?)
A: I like Korea Kimbap.
(Tôi thích cơm cuộn Hàn Quốc.)
Me: What can you cook?
(Bạn có thể nấu món gì?)
A: I can cook omelette and noodles.
(Tôi có thể nấu trứng tráng và mì.)
2. Interview student B:
Me: What’s your favourite food?
(Đồ ăn yêu thích của bạn là gì?)
Nhi: My favourite food is fried rice.
(Món ăn yêu thích của tôi là cơm rang.)
Me: What’s your favourite drink?
(Đồ uống yêu thích của bạn là gì?)
Nhi: My favourite drink is Cola.
(Đồ uống yêu thích của tôi là Coca-Cola.)
Me: What food and or drink do you want to try?
(Bạn muốn thử đồ ăn hoặc đồ uống nào?)
Nhi: I want to try beefsteak.
(Tôi muốn thử bò bít tết.)
Me: What foreign food and drink do you like?
(Đồ ăn hoặc đồ uống nước ngoài bạn thích?)
Nhi: I like hamburgers.
(Tôi thích bánh mì kẹp thịt.)
Me: What can you cook?
(Bạn có thể nấu món gì?)
Nhi: I can cook fried rice.
(Tôi có thể nấu cơm rang.)
1. Vietmnamese people often have three meals a day. T
2. People in the countryside usually have rice with meat or fish and vegetables for breakfast. T
3. People in the cities often have big breakfast before going to work. F
4. People in the countryside often have lunch at the canteens or at the food stalls. F
5. Most people cook their dinner at home. T
6. According some people , dinner is the best meal of the day. T
1) Their name , age , city
Her name is Ly, she is my mother she is fourthy years old, now she is live with me in Thanh Hoa city.
2) Information about their brothers or sisters
She has 2 brother, my uncle his name is Long and younger brother his name is Luan.
3) Information about their hobbies or what they do on the weekend
On Sunday, she is usually play badminton and have argument in English Club.Her hobbies is reading book.
4) Information about favourite sports teams/ singers/movie stars
She watch football best is Viet Nam U23 football team.
1. Balanced diet is a diet consisting of the proper quantities and proportions of foods needed to maintain health or growth.
2. We should eat lots of vegetables and fruits.
3. I have three meals in a day.
4.I usually eat noodles for breakfast,for lunch I usually eat rice with some other foods,and for dinner I eat rice and the other foods too.
5.Yes,we should
6.No we shouldn't eat too much of candy,but you can eat meat sometimes not too much.
Among the many special dishes in Hanoi, pho is the most popular. It is a special kind of Vietnamese soup. We can enjoy pho for all kinds of meals during the day, from breakfast to dinner, and even for a late night snack. Pho has a very special taste. The rice noodles are made from the best variety of rice. The broth for pho bo (beef noodle soup) is made by stewing the bones of cows for a long time in a large pot. The broth for another kind of pho, pho ga (chicken noodle soup) is made by stewing chicken bones. The chicken meat served with pho ga is boneless and cut into thin slices … It's so delicious! Tell me about a popular dish where you live!
2. What is Mark's family doing?
(Gia đình Mark đang làm gì?)
A. Ordering food for dinner. (Gọi món ăn cho bữa tối.)
B. Preparing for their dinner. (Chuẩn bị cho bữa tối của họ.)
C. Talking about their favourite food. (Nói về món ăn yêu thích của họ.)
2. What is Mark's family doing?
A. Ordering food for dinner.
B. Preparing for their dinner.
C. Talking about their favourite food.