1. Never eat any snacks.
sunflower seeds?
Sunflower seeds contain unsaturated fatty acids. Children who eat too much will consume a lot of choline in the body, affect the function of liver cells, and get angry because of "insufficient body fluid".
2. potato chips
Potato chips are an important part of the snack market in many countries. Common potato chips are made by slicing potatoes and processing them with oil at high temperature, generally containing 30%-40% fat. According to different tastes, some brands of potato chips also contain high salt. The oil content of potato chips is usually around 30%, which belongs to high-oil and high-salt food. Like other fried foods, long-term consumption is not good for your health, which may lead to obesity and bad skin.
3. Fruit candy and lollipop
These candies are made of white sugar, starch syrup, citric acid, fruit essence and food coloring. Containing various additives, eating too many teeth is not good, and it can also lead to obesity.
Step 4: Cookies
Many people like to treat cookies as snacks, because cookies taste good and can supplement the energy needed by the human body. But don't underestimate the calories of biscuits. Some kinds of hidden fat may be surprisingly high. Therefore, people who often eat cookies will unconsciously hoard fat.
5. Preserved fruits and preserves
Generally, preserved fruits contain high sugar content, some contain high salt content, and some contain a lot of additives such as sweeteners, preservatives and pigments, so if they are often eaten as snacks, they are harmful to the health!
jelly
Jelly is a western-style dessert, and many teenagers like it very much. However, the nutritional value of jelly is not high, and it contains a variety of food additives, so eating too much or eating too much will also accumulate too many preservatives such as thickener, sweetener, colorant and carrageenan in the human body, which is harmful to people's health.
7. Fried biscuits
One of the reasons why fried biscuits are addictive is the sugar in them. Many studies have shown that when experimental mice eat a lot of fried cakes, their brains will release dopamine, which makes them more addicted to the food.
8. French fries
French fries containing sugar, fat and salt are the dream of the food industry and the nightmare of dieters. In addition to being addictive, French fries may also contain the carcinogen acrylamide.
9.ice cream
Ice cream is the "number one addictive food". Many experiments show that eating a lot of processed desserts such as ice cream will reduce the appetite for other foods. This is because ice cream improves the excitement of the brain. Once this happens, you must eat more ice cream if you want to experience the excitement again.
According to the nutritional characteristics and production methods of snacks, we divide snacks into three recommended levels, namely, regular consumption, moderate consumption and limited consumption.
2. Eating degree of various snacks
1. Fruit and vegetable snacks
Fresh fruits and vegetables are rich in healthy nutrients such as vitamin C, vitamin B, potassium, magnesium, calcium and dietary fiber.
Can often eat: fresh vegetables, fresh fruit. Such as tomatoes, cucumbers, bananas, pears, peaches, apples, oranges, watermelons, grapes and so on.
Proper consumption: dried fruits and vegetables processed with sugar or salt. Such as seaweed slices, dried apples, raisins and dried bananas.
Limited consumption: canned food and candied fruit. Snacks such as canned fruit and preserved fruit have high sugar content, and some nutrients are lost in the production, so they should be eaten in limited quantities.
2. Nut snacks
Nuts such as walnuts, melon seeds, peanuts, cashews, pine nuts, almonds and hazelnuts are rich in high-quality plant proteins, potassium, magnesium, phosphorus, calcium, iron, zinc, copper and other minerals. They are also good sources of vitamin E, vitamin B 1, vitamin B2, nicotinic acid, folic acid and dietary fiber, and they are snacks with high nutritional value.
Can often eat: peanuts, walnuts, melon seeds, almonds, pine nuts, hazelnuts and so on. Oil, sugar and salt are not added in the production process.
Moderate consumption: once the above nuts are covered with oil, sugar and salt, they belong to "moderate consumption" snacks, such as amber walnut kernels, fish skin peanuts and salted cashews.
3. cereal snacks
There are many cereal snacks, such as biscuits, bread, cakes, instant noodles, puffed food made of various starches, etc.
Often eaten: Cooked corn, sugar-free or low-sugar oatmeal, graham crackers and other snacks with less fat, sugar and salt are excellent sources of cellulose. This kind of food is not only low in fat and energy, but also contains a lot of nutrients, such as B vitamins, vitamin E, potassium, selenium and iron.
Proper consumption: cakes, biscuits, etc. Because they add fat, salt and sugar.
Limited consumption: puffed food, cream sandwich biscuits, instant noodles, cream cakes, etc. It is rich in fat, salt and sugar.
4. Beans and bean products snacks
Beans can provide excellent plant protein and are rich in calcium, phosphorus, iron, zinc and B vitamins, which can promote health and enhance memory.
Can often eat: soybean milk, baked soybeans and so on. No oil, sugar and salt added.
Suitable for eating: processed tofu rolls, exotic broad beans, dried marinated beans, etc.
5. Potato snacks
Potatoes include potato (potato), sweet potato and cassava. They not only provide rich carbohydrates, dietary fiber and B vitamins, but also contain more minerals and other vitamins, which have the dual benefits of cereals and vegetables.
Can be eaten regularly: when steaming, boiling and baking potato snacks, you can eat them regularly without oil, sugar or salt.
Suitable for eating: sweet potato balls, dried sweet potatoes, etc. Because more oil, sugar and salt are added in the production process.
Limit consumption: potato chips, French fries, etc. Because the energy is greatly increased in the cooking process, not only some nutrients are lost, but also some of them contain the toxic substance acrylamide.
6.drinks and snacks
Common drinks mainly include carbonated drinks, fruit and vegetable juice drinks, milk-containing drinks, vegetable protein drinks, tea drinks and so on. Except for some freshly squeezed fruit and vegetable juices, most drinks contain high sugar and energy. Excessive drinking will increase the absorption of nutrients and may increase the risk of diseases such as dental caries, obesity and metabolic syndrome. For children and teenagers, it is best to get into the habit of drinking boiled water.
Regular consumption: Juice fresh vegetables and fruits, such as freshly squeezed orange juice, watermelon juice, celery juice, carrot juice, etc.
Proper consumption: fruit (vegetable) drinks, such as hawthorn drinks, almond dew, lactic acid drinks, etc., are added with sugar in the production process, and the juice content exceeds 30%.
Limit consumption: carbonated drinks such as high-sugar soda with high sweetness or bright pigment.
7.sweets and snacks
Candy snacks mainly include all kinds of candy and chocolate.
Proper consumption: Chocolate contains high fat and energy, but it is also rich in nutrition, which can prevent cardiovascular diseases, enhance immunity and lower blood cholesterol levels. Especially dark chocolate has less fat than other chocolates, so it is recommended to eat it properly.
Limit consumption: candy with high sugar content, such as milk candy and fruit candy, provides more energy, which is easy to cause dental caries and is not conducive to oral health. It is a limited consumption level, so it is recommended to eat as little as possible.
8.cold drinks
In hot summer, it is ok to give children some cold drinks, but most foods such as popsicles and ice cream have high sugar content and energy, so it is not recommended to eat them often.
Proper consumption: cold drinks with low sweetness, mainly fresh milk and fruit, such as fresh milk ice cream and fruit ice cream with good quality.
Restricted consumption: cold drinks with very high sweetness and bright colors.
3. The principle of children eating snacks
1, Time: Don't eat too close. Snacks are best arranged between meals.
2. Choice: fresh and digestible. Choose more fresh and natural snacks and eat less fried, sugary and salty snacks.
3. Quantity: small but moderate. Snacks should not be eaten much more than dinner. The premise of eating snacks is when children feel hungry.
4. Frequency: no more than 3 times a day. Too many times, even a small amount of snacks will add up every time.
5. Method: Snacks are not rewards. Don't use snacks as a means to reward, punish, comfort or please children. After a long time, the baby will feel that all the rewards are good and will be more dependent.
6. Play: No snacks. When the baby is playing, he often eats too many snacks inadvertently, or when it is serious, he will be choked by snacks, so stop eating snacks and run after eating.
7. Thirst: Drink less sugary drinks. White water is the best drink. Babies should be encouraged to drink more white water and less sugary drinks to develop good drinking habits.
8. Pay attention to hygiene before and after eating snacks. Wash your hands before eating snacks and rinse your mouth after eating snacks to prevent diseases and dental caries.