Planning Healthy Lunches

靳麗

目前，對于大城市中的上班族和中小學生來說，由于家庭住地與單位（學校）比較遠，午餐很少能回家吃，本來應該占全天熱能大部分的午餐被很多人湊合著解決了。這里有專家提醒：午餐營養搭配要合理……

How do you plan your lunches？ What do you have to do to keep yourself， and your children， away from poor lunch choices at school and at work？

A nutritious lunch is important for every one at work and school.

“Making healthy lunches takes me 10 minutes in the morning， and buying unhealthy cafeteria food takes me 10 minutes in the afternoon，” says Wendy Potkay， a busy mum and district manager. “Its so easy to turn to eating greasy or fatty foods when youre upset or on a deadline. But after a while， you realize if you must push something into your mouth， it might as well be healthy.”

How do you fulfill this achievement that defeats so many？ And how do you do it in less than 10 minutes？ What are the tips for a healthy lunch？ Well， in fact， planning—not much is needed —is the key to it. To borrow an old expression， there are three keys to a healthy lunch： planning， planning and planning.

1. Plan lunches with an assortment of whole grains， fruit and vegetables.

2. Plan a weeks lunches in advance to make shopping easier. Make a list， and follow it. Dont give in to the temptation（誘惑） to buy extra sweets， junk food or fatty meat.

3. Plan for the next days lunch the night before. Time is tight in the morning， and rushing through lunch preparation often means lack of nutrition or even buying something from vending machines （自動販賣機） and drive-through? windows? of fast-food? restaurants.

Jane Ziegler， a working mother and nutritionist， also supports the idea of planning. “I wash and cut vegetables as soon as I get home from the store to cut down on the mess（混亂） when Im ready to make sandwiches，” she says.

根據文章內容，回答下列問題。

1. In the passage， the author intends to tell us

that????????????????????????????????????? .

2. Find in the passage a word closest in meaning to the underlined word “greasy”.

_______________________________________________________

3. 翻譯文章中的劃線句子。

_______________________________________________________

4. 用短文中的適當短語完成下列句子。

1） 你必須預先付書的錢。

You must pay for the book __________.

2） 這道甜食我還是不吃了吧。

I __________ give the sweet course a miss.

3） 我有困難時總是找他幫忙。

When I am in trouble， I always __________ him for help.