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Writer's pictureCiiindy English

[Topic] Eat Healthier

D you have any New Year's Resolution this year?

Some of my students tell me they want to lose weight and some say that they want to look more fit? Why not start from adjusting your diet? I believe that you are what you eat :D


Have you heard that weight loss is 80 percent diet and 20 percent exercise?


What you eat is key! Your diet plays the biggest role in weight loss. Here are some tips for you to start eating healthier:

How to start eating healthier:

  • Focus on lean protein🐓

  • Switch to water💧

  • Eat low calorie, high volume food🍅

  • Eat without distractions🍴

  • Don't starve yourself

  • Get a good night's sleep😴


What types of food is considered lean protein?

Food such as chicken (white meat), cheese, milk, Greek yogurt, eggs, and fish (especially salmon!)



So many drink shops in Taiwan, it's so hard to resist getting a bubble tea. If you drink too much sugar, you will be drinking a lot more calories. Drink water instead of sugary drinks or get tea/coffee with NO sugar!

Cut down on sugary drinks including:

  • soft drinks/soda (like Coke or Apple Cider)

  • Fruit juice (eat a whole fruit instead)

  • Sports drink

  • Energy drink

  • Iced coffee/canned coffee (usually have a lot of sugar and cream added already)

  • Sweetened bubble tea (if you cannot resist, get tea with no/less sugar but NO pearls!)


Food choice is key! Eat more food that is low in calories and high in volume.

That means you should eat more VEGETABLES like cabbages, bell peppers, tomatoes, carrots, and cauliflower (or broccoli! One of my favorite!)

You can switch white rice with brown rice.


It is easy to eat more when you are busy doing other things like watching television or looking at your cell phone.

Focus on your food and eat without any distractions.

Here's something for you to try, eat in this order:

Water ➜Meat ➜Vegetable ➜Carbs ➜Fruits

  1. Start with drinking a cup of water before the meal.

  2. Eat your meat/proteins first.

  3. Move on to the vegetables. It is best to eat the rainbow.

  4. Eat rice/noodles/bread/potato after you eat your meat and vegetables.

  5. Then, have some fruits for dessert (instead of sweets)


Never starve yourself!

It's important that you remember you should never starve yourself. If you do, it will be harder for you to make the right food choices because you will crave (=feel a powerful desire for (something)) something that is NOT healthy.



Now, it's time for the listening practice!


Listen to the BBC Talk on Have you walked off your pizza?

  1. What is the talk about?

  2. Is food labelling clear enough to help us make healthy choices?

  3. How long would you have to walk to burn off the calories in a quarter of a large pizza?

  4. On average, how long do we spend making choices in the supermarket? Do you read the food labelling when you go shopping?

  5. What does the traffic light have to do with food? What does the red, yellow, and green labeling mean?

  6. What are some ways to support people to make good choices?

  7. What words are new to you? Make your own sentence.


↘Do you know the answer to the quiz? Click into the post above and swipe→ to answer the QUIZ⏰. Leave a comment or answer below! ↙

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