Chocolate cakes, colorful candies and home-made cookies! They can easily make your mouth water a lot! But wait! Here's a suggestion you might ever hate but need: stop eating added sugar, which lurks* in nearly 70 percent of packaged foods, snacks, most breakfast foods and sauces.

Many scientists believe that added sugar is a main cause in the overweight epidemic*, but normal-weight people can suffer the same problems because of too much sugar. A 15-year study found that eating high amounts of added sugar doubles the risk of heart disease, even for people who aren't overweight.

Added sugar also has something to do with an increased risk for Type 2 diabetes, cancer, and Alzheimer's disease.

And too much added sugar in your diet can damage your liver*, similarly to the way that alcohol can. According to a study from WHO, about a third of American adults and 13% of children have fatty liver disease, a condition to do with too much added sugar, which can progress to serious, even deadly, liver illness.

"Whether you are thin or fat, you can benefit by reducing the sugar in your diet," says Dr. Robert Lustig, a professor at the University of California," Added sugar turns on the aging programs in your body. The more added sugar you eat, the faster you age. "

So how do you start reducing the added sugar? To begin with, it's a good idea to cut added sugar out of breakfast, which tends to be the sweetest meal of the day. Cut sugary drinks and eat whole foods rather than packaged foods. If you long for dessert, eat fruit instead(no grapes or red dates, which are mostly sugar). When choosing the food from a supermarket, read food labels. "Added sugars go by many different names like 'brown sugar, ''beet sugar,' and honey," says Dr. Frank Hu, from the Harvard T. H. Chan School.

▲ . During the first five days of no added sugar, you will probably experience the desire for sweets. But stick with it, and soon it will fade*. You'll tart to feel more energetic and focused. After 10 days, one important study of overweight children has shown improvements in blood pressure, cholesterol and blood sugar. But researchers say children should continue cutting added sugar to be in a better healthy condition.

Note that cutting added sugar doesn't mean you have to remove sweet foods from your life entirely. Once you've got added sugar under control, the occasional* treat of chocolate or dessert won't damage you. "It's got to be under your control, not the food industry's control. "Dr. Lustig says.

Summer is coming, most of us may think of outdoor fun. So it seems easy to lose weight(重量) in summer. But in fact, it’s quite easy for us to put on weight. The good news is that we don’t need to worry about it if we know what to do. Here are five ways.

【小题1】

When we don’t have a plan, it’s easy to spend summer moving from bed to computer. So it’s necessary(必要) to make a work or a study plan, like learning to swim or working at a job.

【小题2】

Because we don’t have to go to school, it’s easy to sleep late and eat too much food. So it’s necessary to make sure your summer days follow a schedule(日程表) — getting up at the same time each day and eating meals at usual times.

【小题3】

When you are free, find something to do, like making a dinner for your family. But remember: cut your time on TV, no more than two hours a day.

【小题4】

If it’s too hot outdoors or you don’t like going to a gym, you can do exercise indoors. If you love being outdoors, try swimming or running in the early morning or evening.

【小题5】

Don’t eat too much meat. Choose some fresh fruit. It’s better to spend more time talking with your family and friends. Also, don’t eat too much ice-cream.

Scientists have learned a lot about the kinds of food people need. They say that there are several kinds of food that people should eat every day. They are (1) green and yellow vegetables of all kinds; (2) citrus (柑橘) fruit and tomatoes; (3) potatoes and other fruit and vegetables; (4) meat of all kinds, fish and eggs; (5) milk and food made from milk; (6) bread or cereal, rice is also in this kind of food; (7) butter, or something like butter.

People in different countries and different places of the world eat different kinds of things. Food are cooked and eaten in different kinds of ways. People in different countries eat at different times of the day. In some places people eat once or twice a day, in other countries people eat three or four times a day. Scientists say that none of the differences is really important. It doesn’t matter whether foods are eaten raw (生的) or cooked, canned or frozen. It doesn’t matter if a person eats dinner at 4’clock in the afternoon or at 11 o’clock at night. The important thing is what you eat every day.

There are two problems in feeding the large number of people on the earth. The first is to find some ways to feed the world’s population so that no one is hungry. The second is to make sure that people everywhere have the right kinds of food to make them grow to be strong and healthy.