Reason: The structure of whole wheat bars and the taste of chocolate are the same as biscuits, but the fat content and calories are much less than biscuits. At the same time, it is easier to control the number of individually packaged whole wheat bars. Children like to keep taking cookies from the cookie bucket, but when it comes to individually packaged whole wheat bars, one or two pieces are enough.
Healthy substitute: 300 ml of orange-flavored mineral water or freshly squeezed juice contains 50 calories.
Why: Orange-flavored mineral water contains vitamin C and folic acid, which can provide more than 50% of the daily vitamin C recommended by experts. At the same time, freshly squeezed juice is rich in calcium and vitamin D, and its sugar content is low.
Healthy substitute: half a whole wheat pita bread with 2 teaspoons of hummus, containing 1 15 calories, 3.5g of fat and 3.5g of fiber.
Reason: Pita bread and hummus are not only low in fat and high in fiber, but also the act of tearing Pita bread into small pieces can slow down unconscious chewing.
Healthy substitutes: 200 grams of baked corn flakes, 65,438+0/4 cups of low-fat cheese flakes melted by microwave oven, and 65,438+000 grams of fully defatted potato chips, including 65,438+069 calories, 3 grams of fat and 2.5 grams of fiber.
Reason: Cheese is high in calories, but it is a good source of low fat, high calcium and high protein. At the same time, fully defatted potato chips not only increase the spicy taste, but also contain vitamin A and beta carotene.
Healthy substitute: 1 apple of medium size, sliced, 1 teaspoon of nonfat caramel dipping juice, containing 140 calories, 0g of fat and 3g of fiber.
Why: Give the child an apple. Although the apple is sweet and attractive, it is likely to be returned directly by the child. If you slice the apple, pour some honey on it, or pour the melted chocolate juice in the microwave oven on the apple slices or strawberries, it may be popular with children.
Healthy substitute: 200g raspberry yogurt, ingredients are 1 00g original low-fat yogurt, 1/2 cups fresh or frozen raspberry,1teaspoon vanilla juice, 2 ice cubes, of which 140 calories, 2g fat and 5g fiber.
Reason: Both cold drinks can provide children with 25% calcium daily, but yogurt contains more protein and a lot of fiber. Ruby is one of the high-energy fruits, which is rich in nutrition, low in sugar and high in fiber, rich in antioxidants and can prevent diseases.
Healthy substitute: 1/2 cups of blueberries, containing 42 calories, less than 1 g of fat and 2 g of fiber.
Reason: Grapes have twice as much sugar as blueberries and strawberries, but only half as much fiber as blueberries and strawberries. Any berry can provide more nutrition.
Healthy substitute: 200g of baked potato chips, containing 1 10 calories,1.5g of fat,150mg of sodium.
Reason: Baked potato chips are more nutritious than French fries. Baked products do not contain trans fats. Trans fatty acids are produced when liquid vegetable oils, such as margarine and ghee, become solid after treatment. Studies have shown that their cholesterol content is very high, which increases the risk of coronary heart disease.
Healthy substitute: 1 pudding sundae, the ingredients are 1/2 cups of nonfat chocolate pudding, 1/2 banana slices, and stirred into banana juice, 1 wine-brewed cherry.
Reason: Heat the pudding in the microwave oven, pour in banana juice, and garnish it with cherries. Hot pudding and cold banana juice combine to form a temperature difference, and bright colors are children's favorite.
Health substitutes: 1/2 cups of nuts and dried fruits: 300 calories, 12 grams of fat, 43 grams of carbohydrates and 3 grams of fiber.
Reason: Nuts and dried fruits may be high in calories, but most of these calories come from healthy fats in nuts. In fact, nuts are one of the few foods added to a healthy diet. On the whole, they are low in saturated fat and cholesterol, which is beneficial to prevent heart disease. At the same time, nuts and dried fruits also contain a lot of fiber and magnesium, which are not found in candy.