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Easy Tips on Healthy Eating

It is important to remember that the majority of our diet should be made up balanced, nutritious everyday foods. A
healthy balanced diet and regular exercise are the keys to a healthy lifestyle. Here are tips of healthy eating for you.
1) Have breakfast.
A nutritious breakfast sets you up with energy for the day, can help you hit your 5-a-day, and can be an easy
way to get fiber into your diet.
2) Eat from all five food groups.
Enjoy a wide range of vegetables, fruit, lean meats, fish, eggs, pulses, nuts, seeds, wholegrains, and
naturally lower-fat dairy foods across each week.
3) Choose nutritious calories
These come from foods that provide your body with vitamins, minerals, protein, fiber, and healthy fats as
well as energy, such as vegetables, fruits, nuts, yoghurt, and fish.
4) Eat rainbow
Eat different-colored vegetables and fruits. They contain the different nutrients that our bodies need to stay
healthy. Try to eat your vegetables and fruits rather than drink them for the full benefits.
5) Stay hydrated
Six to eight glasses of fluid every day is recommended. Water, lower-fat milks, tea, and coffee all count as
long as you don't add sugar.
6) Get cooking.
Cooking yourself is a great way to understand what goes into the meals you eat.
7) Read the small print
The nutrition label on the packet can help you understand exactly what is in the food you buy. Look out for
the saturated fat, sugar, and salt content in the label.

1. What is the text above?

A. Recount Text
B. Procedure text
C. Descriptive Text
D. Identification
E. Descriptions
2. What can help us understand about what is in the food we buy?
A. to get the information from the prescription
B. to read the label on the packet
C. to ask the seller of ingredient of the food
D. to browse the information on the google
E. to read a medical book
3. Why is having breakfast important?
A. it can make us fresh and healthy all day
B. It can help us to enjoy our live
C. It is an easy way to get fiber
D. it helps us to enjoy a wide range of vegetables
E. it gives us energy for the day,
4. Why should we eat healthy food?
A. because it is for a better social life
B. because it is one of the keys to healthy lifestyle
C. because we need to have better diet
D. because we should consume nutritious everyday
because it is easy tips on healthy eating
5. What are the keys to a healthy lifestyle?
A. Eating from all five food groups and choosing nutritious calories
B. Reading the small print and getting cooking.
C. Having breakfast every morning and eating rainbow
D. Having A healthy balanced diet and regular exercise
E. Stay hydrated and Eating from all five food groups
6. How do we stay hydrated?
A. Drinking tea only
B. Avoiding mineral water
C. Drinking four glasses of water a day
D. Having vegetables that full of minerals
E. Consuming six to eight glasses of fluid
7. What does “Eat rainbow” mean?
A. to eat at different-colored vegetables and fruits
B. to enjoy candies with full of colors
C. to eat rainbow cake with chocolate topping
D. to eat different-colored fruits and soft drink
E. to consume any bread with different flavors
8. What is the goal of the text?
A. to give information about healthy food
B. to give tutorial how to enjoy meals
C. to explain about easy tips on healthy eating
D. to describe about easy tips to have beautiful body
E. to tell about one’s experience to have healthy lifestyle.
9. What is the purpose of the text?
A. To reduce the number of calories in food
B. To encourage readers to eat more fast food
C. To help readers live healthier by eating a balanced diet
D. To explain how to choose food based on price
E. you understand how to choose
10. Why is it important to cook our own food?
A. because cooking our own food is cheaper
B. because we can understand what is in the food we eat
C. because we can eat faster and better
D. because fast food is healthier than any others
E. because he is busy and has no time for cooking
11. What is the synonymous of a healthy balanced diet?
A. cooked food
B. healthy eating
C. nutritious food
D. junk food
E. fast food
12. What is one of the tips on healthy eating?
A. Having a nutritious breakfast
B. Eating junk food at a famous restaurant
C. Eating at the restaurant three times day
D. Having a bottle of soda after doing exercise
E. Eating too much sweets and ice cream
13. Who are the target readers of this text?
A. Children who like eating candies and ice cream
B. People who want to improve their healthy eating habits.
C. Professional chefs in five stars restaurants.
D. The hospitalized people with bad habits such as smoking
E. Messy People who don’t care about their own health
 14. The following is one of bad eating habits
A. Having breakfast.
B. Eating rainbow.
C. Stay dehydrated
D. Getting cooking.
E. Reading the small print
15. The following is unhealthy eating advice
A. Eat salad rather than burger
B. Eat different-colored vegetables and fruits
C. Eat nutritious breakfast
D. Don’t drink soda and stay up late
E. Eat junk food and soft drink
16. Why should we eat healthy foods?
A. To increase weight quickly.
B. To have a healthy lifestyle
C. To provide essential nutrients.
D. To decrease the stamina
E. To have the body weak and helpless
17. Why should we avoid unhealthy foods?
A. Because they are expensive and easily to get
B. Because they spend a lot of money
C. Because they may cause health problems
D. Because they help in building stronger bones.
E. Because they taste better than healthy foods.

Tips to Reduce Salt

Salt is hidden in many of our foods, but a high salt diet can contribute to a range of health problems including high
blood pressure. Here are some suggestions to reduce salt.
1) Don't automatically add salt to your food. Taste it first.
2) Add a splash of olive oil, vinegar, or lemon juice close to the end of cooking time or to cooked vegetables.
It can enhance flavors in the same way as salt.
3) Choose fresh vegetables.
4) Limit your consumption of salty processed meats.
5) Use iodized salt.
6) Avoid processed foods, such as flavored instant pasta or noodles, salty crackers, chips, and salted nuts.
7) Reduce your use of soy sauce, tomato sauce, and processed sauces, stock powders, and condiments
(mayonnaise and salad dressings) because they contain high levels of salt.

18. “Reduce your use of soy sauce, tomato sauce, ...”

The italic word means ...
A. to choose correctly
B. to avoid consuming
C. to make less in amount
D. to limit consuming
E. to use in a smart way
19. A high salt diet can contribute to ...
A. high blood pressure
B. high levels of salt.
C. high temperature
D. high class
E. consumption of salty processed meats.
20. What is the purpose of the text?
A. to explain how to use iodized salt
B. to inform how to limit consuming salty processed meats.
C. to suggest that we should add olive on our meals
D. to tell the way to reduce salt
 E. to tell the tips to choose fresh vegetables
21. These are recommended for our body
A. flavored instant pasta
B. iodized salt
C. noodles,
D. salty crackers
E. salted nuts.
22. What can enhance flavor in the same way as salt?
A. olive oil, vinegar, or lemon juice
B. soy sauce, tomato sauce, and processed sauces
C. stock powders, and condiments
D. mayonnaise and salad dressings
E. olive oil, vinegar and stock powders
23. This is not the tip of reducing salt
A. choose withered vegetable
B. use iodized salt
C. reduce the use of soy sauce
D. limit consuming salty processed meats
E. Don’t automatically add salt
24. What is iodized salt in Indonesian?
A. garam dapur
B. garam meja
C. garam laut
D. garam krasak
E. garam beryodium
25. Which of the following can enhance the flavor of food without adding salt?
A. Salted butter.
B. Lemon juice.
C. Processed cheese.
D. Beef stock.
E. Bread crumbs.
26. Why is it recommended to choose fresh vegetables over other types?
They are ...
A. naturally low in salt.
B. always organic.
C. less fat.
D. higher in sugar.
E. very salty.
27. What should you do before adding salt to your food?
A. Add more salt.
B. Taste it first.
C. Add soy sauce.
D. Sprinkle sugar.
E. None of the above.

Hello, mothers. I'm Yulia. I'm a nutritionist from Parkhill Hospital. Today's topic is shopping tips for our health.
When you shop, you should pay attention to the products you will buy. Here are shopping tips for healthy food.
Number one, make a shopping list before you shop and plan what meals you're going to eat. Remember, your meals
should be the healthy ones. Number two, keep the pantry stocked with ingredients that are quick to prepare and easy
to cook. Baking and grilling are the best ways to prepare food. Number three, stock up on seasonal vegetables, fruits,
wholegrains, nuts, and seeds. They are good sources of protein, healthy fats, fibers, vitamins, and minerals. Number
four, choose the lower fat versions of a food it possible. For example, you can choose milk, cheese, yoghurt, salad
dressings, and gravies, but the low-fat versions. Look at the labels! Number five, choose lean meat cuts and skinless
chicken breasts. Lean meats are a good source of protein and have fewer calories than non-lean meats. Chicken
breast is also an excellent source of lean protein. Lastly, limit fast foods, chips, crisps, processed meats, pastries, and
pies. They all are delicious, but they contain large amounts of fat.
28. What is the main reason for choosing lean meat cuts and skinless chicken breasts?
A. They are more flavourful than non-lean meats.
B. They contain fewer calories and provide high-quality protein.
C. They are easier to cook than other meats.
D. They are lower in fat and carbohydrates.
E. They are healthier.
29. What the text is about?
A. Shopping tips for our health
B. Eating foods that make you fat
C. How to process foods with high sugar content
D. Recommended foods high in sugar
E. Suggesting foods that are high in protein
30. Fattening foods are foods that contain a lot of.....
A. protein
B. has low fats
C. starch and sugar
D. piled up/junk food
E. vegetable food
31. What ingredients are perfect alternatives to fresh produce?
A. Nuts and Cheese
B. Chicken and Beef
C. Milk and Leaves
D. Rice and Bread
E. Fruits and Vegetables
32. What is the text talking about?
A. a nutritionist from Parkhill Hospital.
B. shopping tips for our health.
C. the products we will buy.
D. what meals you're going to eat.
E. healthy food, healthy drink
33. This is one of shopping tips for healthy food.
A. stock up on seasonal vegetables
B. shop at the online market
C. keep the pantry stocked with ingredients
D. choose the lower fat versions of a food it possible
E. choose lean meat cuts and skinless chicken breasts
34. How should we prepare our food?
A. grilling and frying
B. Baking and grilling
C. boiling and frying
D. frying and baking
E. steaming and frying
35. This is not good source of protein, healthy fats, fibers, vitamins, and minerals.
A. seasonal vegetables
B. fruits
C. wholegrains
D. nuts, and seeds
E. fried food
36. How can we identify that the milk and the cheese is the low-fat versions?
A. by looking at the labels
B. by tasting the flavor
C. by buying at the minimarket
D. by stocking in the pantry
E. by grilling the food
37. Lean meats are a good source of protein and have fewer calories than ...
 A. low-fat versions
B. non-lean meats.
C. seasonal vegetables
D. wholegrains
E. nuts, and seeds
38. ... is an excellent source of lean protein.
A. Chicken breast
B. fast foods
C. chips and crisps
D. processed meats
E. pastries, and pies.
39. Lean meats are a good source of protein and have fewer calories than non-lean meats.
Determine which meat has low fat protein!
A. Chicken breast
B. Beef fats
C. Pork meat
D. Pork bone marrow
E. Lamb breast

40. Which food that are low in fat?

A. Full Cream Milk
B. Steak Beef
C. Grilled fish
D. Salad dressings
E. Ground beef
41. The following foods contain little fat, namely...
A. chips
B. pastries
C. milk
D. pies
E. ice cream
42. The best way to prepare food is by...
A. baking
B. fry
C. boiling
D. steaming
E. roasting

Top 5 Tips from the Experts

1) Prepare most of your meals at home using whole or minimally processed foods. Choose from a variety of
different proteins to keep things interesting. Using catchy names for each day can help you plan. Try
"Meatless Monday" with this meatless recipe.
2) Make an eating plan each week — this is the key to fast, easy meal preparation.
3) Choose recipes with plenty of vegetables and fruit. Your goal is to fill half your plate with vegetables and
fruit at every meal. Choose brightly colored fruits and vegetables each day, especially orange and dark
green vegetables. Frozen or canned unsweetened fruits and vegetables are a perfect alternative to fresh
produce.
4) Avoid sugary drinks and instead drink water. Lower-fat, unsweetened milk is also a good way to stay
hydrated. Keep a reusable water bottle in your purse or car so you can fill up wherever you are going.
5) Eat smaller meals more often. Eat at least three meals a day with snacks in between. When you wait too
long to eat you are more likely to make unhealthy food choices. Keep easy-to-eat snacks in your purse or
bag for emergencies.
43. “Using catchy names for each day can help you plan.”
The underlined word means ...
A. interesting
B. boring
C. exciting
D. tiring
E. amazing
44. what does "Meatless Monday" mean?
A. We don’t consume meat on Monday
B. We consume chicken breast only on Monday
C. We cook meat dish on Monday
D. Lean meat is better than vegetables
E. fruit and vegetables are the best choice.
45. We should choose ... fruits and vegetables each day.
A. orange and dark green
B. uncolored
C. expensive and fresh
D. ripe and cooked
E. boiled and fried

46. ... sugary drinks and instead drink water.

A. Don’t consume
B. Enjoy and drink
C. Don’t swallow
D. Consume and stock
E. Prepare
47. We can drink ... to stay hydrated.
A. unsweetened milk
B. sugary drink
C. soft drink
D. iced tea
E. drinking bottle
48. Why should we keep a reusable water bottle in our purse or car?
A. We can fill up wherever you are going.
B. We can collect them to sell
C. We can keep our environment clean
D. We can use it for handcraft
E. It can make our body more fresh

How to Plate and Pace your Meals

1) Eat from smaller plates.
Eating from a large plate can make your portion look smaller, while eating from a small plate can make
it look bigger. By eating from smaller dinnerware, you can trick your brain into thinking that you're
eating more, making yourself less likely to overeat.
2) Eat your greens first.
A good way to ensure you eat your greens is to enjoy them as a starter. By doing so, you'll most likely
finish all of your greens while you're at your hungriest. This may cause you to eat fewer, perhaps less
nutritious, meal components later. It may lead you to eat fewer calories overall, which could result in
weight loss. Plus, eating vegetables before a carb-rich meal has been shown to benefit blood sugar
levels.
3) Keep dressing, dips, and condiments on the side.
Asking for the dressing on the side makes it a lot easier to control the portion size and amount of
calories that you consume.
4) Slow down.
 Simply eating slower and chewing more often may help you eat less.

49. What is the purpose of eating from smaller plates?

A. To speed up the eating process
B. To make food taste better
C. To prevent overeating
D. To create a more comfortable dining atmosphere
E. To simplify meal preparation
50. Why is it recommended to eat vegetables first?
A. To feel full faster
B. To ensure that vegetables are eaten
C. To reduce the amount of protein consumed
D. To avoid boredom while eating
E. To make the meal more diverse
51. Why should we eat from smaller plates?
A. It can make our portion look smaller
B. It can make our portion look bigger.
C. it ca make us to enjoy our meals
D. it can make ourselves to overeat.
E. It can make the meals more delicious
52. A good way to ensure you eat your greens is to enjoy them as a starter.
The underlined word is synonymous with ...
A. appetizers
B. desserts
C. brunch
D. sweet dish
E. last course

53. How should you plate and pace your meals?

A. Eat from smaller plates.
B. Eat greens first
C. Keep dressing, dips, and condiments on the side.
D. Slow down
E. weigh the food
54. What is the benefit of eating from smaller plates?
A. It makes the food taste better
B. It tricks your brain into thinking you’re eating more.
C. It makes you eat faster
D. It helps you store more foods in your stomach.
E. It makes you feel overeat
55. Why does the writer recommend you to eat your greens first?
A. To save the best flavors for last
B. To enhance the flavor of the meal
C. To ensure you finish your greens
D. To avoid overeating
E. To enjoy greens as a starter
56. What is the suggested way to control the calories from condiments and dressings?
A. Mix all of them in your meal
B. Keep dressing, dips, and condiments on the side.
C. Use smaller plates for condiments
D. Skip them entirely
E. Use more condiments and dressings
57. What is the advantage of eating slowly and chewing more often?
A. It allows you to enjoy the meal more.
B. It helps you eat less and feel more satisfied.
C. It increases the time you spend eating.
D. It helps you digest food faster.
 E. It helps you to be a patient person.
58. What is the benefit of eating your greens first?
A. It allows you to eat fewer calories overall and may help with weight loss.
B. It makes the meal taste better.
C. It helps your body absorb more nutrients from other food.
D. It increases your calorie intake.
E. It make your body feel very strong.

Planning can help you have healthy meals and snacks no matter how busy things get. Here are five steps to
make a meal plan.
1) Give yourself time to plan.
Set aside time each week to make a meal plan. Think about how many meals you need to prepare for
the week.
2) Check what you have.
Check what ingredients you already have in your cupboard or fridge. Check the label.
3) Include some of your favorite meals.
Make a go-to list of meals that you enjoy. Introduce new recipes when you have extra time. Think about
having a themed night, like meatless Monday.
4) Use up your leftovers.
Plan meals that can be refrigerated and heated up or eaten cold the next day. Remember, leftovers
stored in the fridge must be used within three days.
5) Make your ingredients work.
Choose recipes that use the same key ingredients. Pick 2-3 main vegetables and add them to a meat or
fish dish

59. What is the benefit of having a meal plan?

A. It can help us have healthy meals and snacks
B. It can help us to check what you have.
C. It can give us a healthy lifestyle
D. It can control our health
E. It can make us healthy and fresh
60. We should make a meal plan ...
A. once a week
B. twice a week
C. every day
D. once a month
E. three times a week
61. What should we check to make a meal plan?
A. what ingredients we have and the label
B. what our favorite dish we have
C. what meal we should consume every day
D. what food we should prepare for our dinner
E. what healthy food should we have
62. Introduce new recipes when you have extra time.
The underlined word means ...
A. resep dokter
B. resep makanan
C. kwitansi
D. tagihan
E. undangan
63. Use up your leftovers.
The underlined word means ...
A. sisa makan
B. resep makanan
 C. makanan basi
D. makanan pembuka
E. makanan siap saji
64. Plan meals that can be refrigerated and heated up or eaten cold the next day.
The underlined word means ...
A. to keep the food in the fridge
B. to heat the food on the stop
C. to use microwave to heat
D. to cook the food with a rice cooker
E. to boil the food in a right way
65. How long can we store the leftovers in the fridge?
A. 3 days
B. 1 day
C. 1 week
D. 1 month
E. 2 days
66. What does “Give yourself time to plan” mean?
A. Set aside time each week to make a fitness plan.
B. Prepare yourself before exercise.
C. Count the calories of your food.
D. Set a time to bake chicken breast.
E. Make a plan to set up your meals for each week.
67. Why is it important to check your cupboard or fridge before making a meal plan?
A. To avoid buying unnecessary ingredients.
B. To find out your favorite meals or food.
C. To determine the special menu for one week
D. To ensure you eat leftovers every day for your health.
E. To plan suitable meals and snacks for the week.
68. How can you make your ingredients work efficiently when planning meals?
A. Use completely same ingredients for your special dish.
B. Choose some recipes that use the same key ingredients.
C. Avoid using brightly colored vegetables and fruits in your meals.
D. Cook only one healthy meal for the entire week.
E. Buy any kinds of ingredients that you need once a year.
69. What is the first step in creating a meal plan?
A. Use up your leftovers
B. Give yourself time to plan
C. Check what you have
D. Include your favourite meals
E. Buy all the ingredients
70. How can you make your ingredients work efficiently?
A. Choose recipes that use the same key ingredients
B. Avoid leftovers altogether
C. Use a different vegetable for every meal
D. Cook only one type of meal all week
E. Buy a lot of candies for your romantic dinner
71. What is the topic of the text?
A. How to use up leftovers.
B. How to eat healthily.
C. How to make a shopping list.
D. How to make a meal plan.
E. How to cook a healthy dish.
72. What should you do if you want to introduce new recipes?
A. Use leftovers to create new ideas.
B. Prepare meals only on Meatless Monday.
C. Check your cupboard or fridge for ingredients.
 D. Try them when you have extra time.
E. Make a shopping list of new ingredients.

5 Tips for Healthier Grocery Shopping

Healthy eating also involves decision making and those decisions play a big role in health. We compiled five
tips to help you stay focused, improve your grocery shopping, and keep the foods you want to avoid at the
store, so that you don't have to try and resist them at home.
1) Make a healthy grocery list of things to eat before you head to the grocery store. If you're newer to
healthy cooking, pick out recipes or meals first, then build your grocery list from the meals you'd like to
try, or the healthy meals you love.
2) Think about the future and your future goals while you're shopping.
3) Grab a healthy snack for you to eat while shopping. People buy more calories and make poor decisions
while shopping hungry. Keeping yourself full and preoccupied can help you stick to your list and goals.
4) Look for lower calorie, nutrient-filled replacements of your favorite snacks, also called "food swaps".
5) Load up on fruits and vegetables, and consider all of your options when it comes to buying them. Just
be sure to check the labels and pick low or no sodium vegetables and fruit in water (not juice or syrup).
Eating healthier starts with buying healthy food. Following these tips will help you choose the best
healthy
food during your weekly trip to the grocery store.

73. “5 Tips for Healthier Grocery Shopping”

What does the underlined word mean?
A. bahan makanan
B. makanan
C. makanan pokok
D. kebutuhan harian
E. barang belanjaan

74. We compiled five tips to help you stay focused, improve your grocery shopping, and keep the foods you
want to avoid at the store, so that you don't have to try and resist them at home.
The underlined word is synonymous with ...
A. collected
B. determined
C. decided
D. instructed
E. mentioned
75. What is the benefit to make a healthy grocery list of things to eat before we head to the grocery store?
A. to involve the important decision making
B. to play a big role in health and healthy food.
C. to help us stay focused
D. to improve our grocery shopping
E. to avoid storing foodstuffs that we don't need
76. What should we do If we're newer to healthy cooking?
A. to make sure about the food that we want to buy
B. to think future goals while you're shopping.
C. to try the healthy meals we love.
D. to pick out recipes or meals first
E. to ignore our grocery list from the meals you'd like
77. Grab a healthy snack for you to eat while shopping.
The underlined word means ..
A. send
B. take
C. use
D. eat
E. consume
78. People buy more calories and make poor decisions while shopping hungry.
 What can we infer from the sentence?
A. Hungry while shopping can make people weak and unconscious
B. Shopping can make people hungry and uncontrolled
C. Poor decision can make people hungry while shopping
D. Hungry while shopping can make people take wrong decision
E. People need to buy more calories while shopping and feel hungry
79. What can make us stick to the shopping list and goals?
A. Taking poor decision
B. Keeping uncontrolled
C. Keeping ourselves full
D. Keeping unpreoccupied
E. keeping ourselves hungry
80. What is food swap?
A. to look for higher calorie, nutrient-filled to replace our favorite snack
B. to replace our favorite snacks with lower calorie, nutrient-filled
C. to consuming carbonated foods and fizzy drinks
D. to look for higher calorie, nutrient-filled to replace our mean meals
E. to replace our mean dish with lower calorie, nutrient-filled
81. Is good to load up on fruits and vegetables
A. Yes, it does
B. Yes, it is
C. No it doesn’t
D. No, it isn’t
E. No, it is not good

82. We should ... the labels and pick low or no sodium vegetables and fruit in water (not juice or syrup).
A. detect
B. read
C. browse
D. identify
E. write
83. Eating healthier starts with buying ... food.
A. rotten
B. bitter
C. salty
D. awesome
E. wholesome
84. What is a good way to prepare for healthier grocery shopping?
A. to shop without having a groceries list
B. to make a healthy grocery list
C. to avoid thinking about future meals
D. to look for lower calorie, nutrient-filled
E. to go shopping by a pedicab or on foot
85. Why is it important to consider “food swaps” while grocery shopping?
A. To save time at the store
B. To avoid buying any snacks altogether
C. To stick strictly to pre-packaged meals
D. To replace less healthy food with more nutritious food.
E. To replace malnutrition in children with some nutritious food
86. What should you check when buying canned fruits and vegetables?
A. The packaging’s design
B. The brand’s name
C. The labels
 D. The cans on sale
E. The number of cans
87. What should you do before going to the grocery store?
A. to go shopping while hungry
B. to make a healthy grocery list
C. to avoid planning meals
D. to buy unhealthy snacks first
E. to drink cold soda first
88. Why is it important to eat a snack before grocery shopping?
A. To save time while shopping
B. To help you avoid buying extra calories
C. To make grocery shopping faster
D. To remind you to stick to your list
E. To make you feel happy
89. What is the first step recommended for healthier grocery shopping?
A. Buying snacks before shopping
B. Making a shopping list
C. Choosing fruits and vegetables
D. Ensuring you shop while hungry
E. Avoiding your favorite foods
90. Why is it important to eat a healthy snack before grocery shopping?
A. To focus on the food you want to avoid
B. To avoid buying more calories when hungry
C. To make the shopping list longer
D. To try all the food you want
E. To increase the calories in healthy foods