Along with the start of the new semester, many students will have to eat their breakfasts on the way to school or have dinner in the cafeteria. But some of them don't really know how to eat well when eating out. 

    There are several important tips. The first is to try not to eat fast food as much as you can. The most obvious harm of eating too much fast food is weight gaining. Teens as well as adults are at risk of disease related to weight. 

    Too much fast food can drag your body down in other ways. French fires, for example, were recently found to cantain much more acrlamide than other food. This may cause cancer.In the US nine fast-food companies were sued for not telling the public that their potato chips contained this unhealthy chemical. Actually, deep fried food all contains acrylamide. SO don't eat it too often. 

    Soda is another thing you may want to watch out for. Cokes and other sodas cantain a lot of sugar and slow down a person's calcium absorption .Even diet coke can cause this problem, so it's best to drink as little soda as possible. 

    Food in the careteria at school may not be as tasty as fast food, but it's actually easier to make healthy choies. Human bodies need variety. You can arrange a dinner that balances lean proteins, vitamins and complex carbohydrates. In other words, a meal with fish or meat, vegetables and some steamed bread or rice will provide you with most nurtients that the body needs. 

    Some snacks, on the other hand , will help keep you going until your next big meal. It is natural for teenagers, especially boys , to feel hungry a lot during school time. Don't be embarrassed; take some foods, like whole-grain biscuits or low-fatyogurt in your school bag.

    隨著新學期的開始，許多學生將不得不在路上吃早飯或在餐廳吃飯。但是他們當中有些人確實不知道應該如何能在餐廳里吃得好。
 
    有幾點是非常重要的。首先是盡量少吃快餐食品，吃太多的快餐食品最顯而易見的壞處就是體重的增加。青少年和成年人都在體重超標而引起的疾病的威脅之中。 

    吃過量的快餐食品會在其他幾個方面損害著你的身體。例如，法國料理最近被發現比其他的食物含有更多的氨基化合物這有可能引起癌癥。在美國有九家快餐公司因沒有告知公眾他們的炸薯條含有這種化學物質而被起訴。事實上，全部經過深炸的食品都含有氨基化合物，所以不要經常吃油炸食品。 

    蘇打是另一個你需要注意的東西。可樂和蘇打水等含有大量的糖并能減緩人體對鈣的吸收。甚至我們日常喝的可樂也會引起這種情況，所以應該盡量少飲用蘇打水。
 
    學校食堂里的食物也許不如快餐食品好吃，但是他們對我們的身體更健康，人體的需要是多樣的，你應該合理安排你的膳食，在蛋白質、維他命和碳水化合物上保持平衡。換句話說，一餐包含魚或肉，蔬菜，烤面包或米飯的膳食能提供給你身體多需要的全部營養。

    另一方面來說，一些零食可以幫助你支撐到下一頓飯，青少年特別是男孩子在上課期間感到餓是很正常的，為了不再學校里感到饑餓，可以在書包里放一些谷物餅干或低脂的奶酪。