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.

    随着新学期的开始，许多学生将不得不在路上吃早饭或在餐厅吃饭。但是他们当中有些人确实不知道应该如何能在餐厅里吃得好。
 
    有几点是非常重要的。首先是尽量少吃快餐食品，吃太多的快餐食品最显而易见的坏处就是体重的增加。青少年和成年人都在体重超标而引起的疾病的威胁之中。 

    吃过量的快餐食品会在其他几个方面损害着你的身体。例如，法国料理最近被发现比其他的食物含有更多的氨基化合物这有可能引起癌症。在美国有九家快餐公司因没有告知公众他们的炸薯条含有这种化学物质而被起诉。事实上，全部经过深炸的食品都含有氨基化合物，所以不要经常吃油炸食品。 

    苏打是另一个你需要注意的东西。可乐和苏打水等含有大量的糖并能减缓人体对钙的吸收。甚至我们日常喝的可乐也会引起这种情况，所以应该尽量少饮用苏打水。
 
    学校食堂里的食物也许不如快餐食品好吃，但是他们对我们的身体更健康，人体的需要是多样的，你应该合理安排你的膳食，在蛋白质、维他命和碳水化合物上保持平衡。换句话说，一餐包含鱼或肉，蔬菜，烤面包或米饭的膳食能提供给你身体多需要的全部营养。

    另一方面来说，一些零食可以帮助你支撑到下一顿饭，青少年特别是男孩子在上课期间感到饿是很正常的，为了不再学校里感到饥饿，可以在书包里放一些谷物饼干或低脂的奶酪。