To write his 2010 book, The 5-Factor World Diet, nutritionist Harley Pasternak traveled to the healthiest countries around the world to learn more about what made their meals extra nourishing.

He noted that Japanese people ate a wonderful variety of seaweeds, and that Chinese people tried to include at least five different colors in every meal. Pasternak also came away with some valuable observations about how different the North American way of life was, compared with many other countries.

For starters, Americans eat much bigger portions than people in other countries. “We don’t prioritize eating seasonally or locally, and we also add lots of salt, sugar and thickening agents to our foods,” explained Pasternak. Contrast that with the healthy Mediterranean, Nordic and Okinawan diets listed in Pasternak’s book. They all seem to stick to the ethos (特质) of regional, seasonal produce.

For example, a traditional Mediterranean diet includes fruits, vegetables, whole grains, nuts and olive oil as the main components of nutritional intake. Fish, chicken and red wine make moderate appearances, while red meat, salt and sugar are used much less often. The benefits of a traditional Mediterranean diet have been studied since the 1970s, and researchers have found that living that olive oil life can help people lose weight, lower their heart disease risk and reverse (逆转) diabetes.

Most other health y eating cultures also make meals an event — say, multiple courses around the family table, or a glass or two of red wine at a long lunch — as opposed to hastily (匆忙地) wolfing down handfuls of cereal above the kitchen sink and calling it dinner.

Each of the healthy eating cultures has its own unique feature. But Pasternak did take note of one unifying factor in all of the healthy societies he observed. “The only overlapping feature in most of these healthy countries is that they all walk way more than the average American,” said. Pasternak. “So really, regardless of what you’re eating, if someone walks four miles more than you each day, they’re going to be a lot thinner and live a lot longer than you.”

Many people want to know how to help kids be fitter. There are some steps only parents can take, but kids can take charge, too. 【小题1】

1. Eat a variety of foods, especially fruits and vegetables. 【小题2】 In that case, you’re more likely to get the nutrients your body needs. Shoot for at least five servings of fruits and vegetables a day—two fruits and three vegetables.

2. 【小题3】 When you’re really thirsty, cold water is the No. 1 thirst-quencher (饮料). And there’s a reason your school cafeteria offers cartons of milk. Kids need calcium to grow strong bones, and milk is a great source of this mineral. Aim for 3 cups of milk per day, or its equivalent.

3. Listen to your body. What does it feel like to be full? When eating, notice how your body feels and when your stomach feels comfortably full. 【小题4】

4. Limit screen time. Screen time is the amount of time you spend watching TV or DVDs, playing video games, and using the computer. 【小题5】 Try to spend no more than 2 hours a day on screen time.

5. Be active. One job is to figure out which activities you like best. Not everyone loves baseball or soccer. Maybe your passion is kickball, or dancing. Ask your parents to help you do your favorite activities regularly. Find ways to be active every day.

Packing a healthy school lunch for your little child may be difficult.【小题1】 If you give in and let them eat hot dogs and chocolate cake for a day ,you can look forward to endless days of begging for the same meal again.

Prepare ahead. Small plastic containers are good for school lunches. Fill them up , and they are all set to be frozen in he fridge.【小题2】 Make enough for the next seven days. Keep them in the freezer.

Make the change. White bread in not healthy for growing children. But whole grain breads are best for little ones.【小题3】Grapes , apples , bananas and pears are all suitable for healthy school lunches. If you must use canned fruit , wash off the sugary syrup before packing.

【小题4】 Foods which are rich in sugar may taste good ,but they are not healthy choice. A snack cake every time is okay. Do not pack cakes every day. Instead ,bring fruit bread as a snack. Homemade cookies are healthier than store-bought ones.

Small, healthy changes in your child' s lunch help him or her develop healthy eating habits that last a lifetime.【小题5】 Keep on and do not give in to your child's begging to buy unhealthy snacks and packaged foods.