When packing a lunch, you need to remember the rules about food safety.

Snacks are many people’s favorites, especially children and young women. Nowadays, more and more young people like to have snacks during the middle of the night. But a recent study shows that midnight snacks could bring some health problems. Namni Goel, lead scientist of the study, said “Midnight snacks will break your normal life habits. They will make you put on weight easily and make you get heart disease easily. Also they will greatly influence your feelings.”

This isn’t the first time a study has shown that midnight snacks could be bad for your health. The following four main problems were shown according to the common studies. It may surprise you a lot, but you should really make a right decision now. It will make a difference to your future life.

First, midnight snacks can influence your memory. The study found that midnight snacks are even bad for your cognitive functions (认知功能). Second, they can make you have weird dreams. The sugar in midnight snacks will excite your brain at night and make you feel nervous. Then you will probably have dreams which are not usual in your life. Third, midnight snacks make you get heart disease easily. Scientists have found that midnight snacks could make you have high blood pressure. As a result, you will have heart problems. Finally, midnight snacks can make you feel hungrier than usual when you wake up the next morning. So it’s high time that the young thought about their eating habit more. After all, having good health is what everyone wants most.

“You are what you eat.” Nutrition experts often use this saying to improve better eating habits.

To many people, hamburgers, hot dogs, fried chicken and pizza are their favorites. It’s true that many Americans do eat those “junk food”. But others choose more healthy eating habits. Some even go “all natural”. They refuse to eat any food prepared with chemicals or additives(添加物).

What we put in our mouths does become a part of us. To have a healthy diet, you may need to make some changes. Changing your eating habits a little bit at a time may be easier and it can lead to better health. Here are some ways for you:

Keep more fruits, vegetables, low-fat dairy products（乳制品）and whole-grain foods at home and at work.

Try to eat a family meal every day at the dining table. This will help you focus on eating healthy meals and let you control what you eat.

Pack a healthy lunch and snacks for work. Put your snacks on a plate instead of eating from the package. This helps you control how much you eat.

Don’t skip or miss meals, and be sure to list your snacks. If you don’t feel hungry, you may end up choosing an unhealthy snack. If you often feel too hungry, it can cause you to focus a lot on food. Eat your meals with others when you can. That can make you feel relaxed and enjoy your meals, and don’t eat too fast. Try to make healthy eating a pleasure, not a chore.