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Eating healthy food is good for you, no matter who you are or what your goals are. But it can be tricky to know where to start, so here are some basic guidelines for healthy eating. Fruits, vegetables, and protein are some of the easiest places to start, and they’ll have the biggest impacts.
Get Enough Protein
Protein is essential for energy and muscle health. Include lean (瘦肉) sources like fish, chicken, eggs, or tofu in meals. Whether to include fattier ones like red meat depends on your goals for your diet (including whether your doctor has advised you to limit these foods for health reasons). Check food labels to ensure you’re eating enough, especially if you’re active, older, or trying to manage weight. For example, someone who exercises regularly may need more protein than the average person. Don’t worry about eating “too much”. Most people barely meet basic needs.
Eat More Fruits and Vegetables
Most of us don’t eat enough vegetables, or we eat the same few over and over. Eat more vegetables, and more types of vegetables. The same goes for fruits, especially fresh fruits. Fruits and vegetables contain fiber, which most of us don’t get enough of. They also contain vitamins and minerals that most of us could use more of, like vitamin A and potassium (钾). Try to add a fruit or vegetable to at least one meal a day. When you’ve got the hang of that, build on this habit and add another.
Have Less Sugar and Processed Food
While cutting out sugar completely isn’t realistic, reducing processed snacks and sugary drinks helps. Drink water or flavored seltzer (风味气泡水) instead of soda, and swap candy for fruit or nuts. Cooking meals at home (like oatmeal instead of sugary cereal) also reduces reliance on packaged foods. Eating balanced meals with enough protein and vegetables can curb cravings for unhealthy snacks later.

1.1. What can be inferred about red meat consumption?

A It is necessary for everyone.

B It should be avoided completely.

C It depends on personal health goals.

D It is better than eating lean protein.

解析：选C。推理判断题。根据第二段“Whether to include fattier ones like red meat depends on your goals for your diet (including whether your doctor has advised you to limit these foods for health reasons)”可知，是否选择红肉需根据个人目标（如医生建议或健康需求）。故选C。

2.2. What is the main reason the author recommends eating more fruits and vegetables?

A They are cheaper than other foods.

B They provide fiber and essential nutrients.

C They help people lose weight quickly.

D They require no cooking preparation.

解析：选B。B细节理解题。第三段明确指出果蔬含有“fiber” 和“vitamins and minerals”，直接对应选项B中的纤维与必需营养素。故选B。

3.3. What does the underlined word “swap” in the fourth paragraph probably mean?

A Produce.

B Compare.

C Replace.

D Receive.

解析：选C。词义猜测题。根据第四段划线词前文“Drink water or flavored seltzer instead of soda...”可知，前面说用白开水或风味气泡水代替苏打水，and连接的句子结构类似，所以“swap candy with fruit or nuts”意思应该是用水果或坚果代替糖果，“swap”意思与“replace”相近。故选C。

4.4. What is the author’s primary purpose in writing this article?

A To promote specific diet products.

B To criticize modern eating habits.

C To analyze food industry trends.

D To provide practical eating guidelines.

解析：选D。推理判断题。全文通过三个具体建议（多吃果蔬/足量蛋白质/少糖少加工食品）提供健康饮食指导。故选D。