People used to think that snacks were an unhealthy diet. For fear of gaining weight, adults always refrain from eating snacks or feel guilty after eating snacks. Parents usually don't encourage their children to eat snacks between meals because they don't want snacks to spoil their appetite. However, now, health experts highly agree with and encourage people to eat snacks. Actually, eating snacks is good for us. Of course, the premise is that we eat snacks correctly!
The reasons for encouraging snacks are as follows:
Be sure to eat a variety of foods to meet nutritional needs.
Provide a flexible diet plan to meet the current lifestyle of "eating while working"
Help control appetite and reduce the amount of food eaten per meal. Contrary to popular belief that snacks lead to weight gain, research shows that snacks have the opposite effect-eating snacks makes it easier to lose weight without suffering from persistent hunger.
It is an important supplement to the diet of the elderly and children with small appetite.
It is a kind of enjoyment, which brings a short rest to daily work. Replenish energy at work and refuel for continuous work.
For some people, this is an important social and leisure activity.
Research shows that:
Eating snacks in the afternoon can improve memory.
Eating more than three meals a day can significantly reduce cholesterol in the blood.
Eating snacks two hours before exercise can improve endurance and performance.
Children snacks
Young children need as many calories as adults, but their stomachs are smaller than adults. Therefore, children are not suitable for three meals a day. On the contrary, eating once every 3 to 4 hours and eating two or three snacks less for three meals a day can meet their nutritional needs.
Not all snacks are healthy, so it is important to guide children to choose snacks. Simply put, snacks should:
Small but satisfactory.
Nutritious
delicious
Served 2 hours before dinner.
Keep a small amount-in order to prevent overeating, snacks should be distributed to everyone instead of taking them directly from the container.
Taste is very important-although nutrition experts advocate limiting the intake of fat, sugar and salt from a health perspective, a small amount is acceptable because it can improve the taste of snacks and make them more attractive to children.
Snacks can be divided into two categories: "daily" snacks and "occasional" snacks.
"Daily" snacks-foods that meet the following conditions:
Rich in nutrients (including many basic nutrients)
No extra calories, fat and/or sugar and/or sodium.
Provide it every day
"Occasionally" snacks-foods that meet the following conditions:
It contains almost no essential nutrients, but it will increase calories, fat and/or sugar and/or sodium.
It should only be provided occasionally. Such as cakes, biscuits, pies, chocolates, sweets, French fries, ice cream and popcorn.
Therefore, you'd better keep "daily" snacks, put "occasional" snacks out of children's reach, limit the purchase of "occasional" snacks and avoid excesses.
Recommend "daily" (nutritious) snacks.
The following are "daily" snack suggestions suitable for children to eat between meals.
Drinks:
Milk, such as Dumex 1 with milk powder, Dumex 3 with milk powder and soybean milk.
Fruit and vegetable juice (100% juice, without sweetener)
Yogurt beverage
Chocolate or malt beverage
Fruit:
You can also provide original whole fruit or fruit slices with yogurt, cheese or milk to increase children's intake of protein and calcium.
Fresh apples, bananas, New Zealand fruits, oranges, papaya, pears and grapes (seedless)
Preserved fruits-apricots, dates, figs, raisins, prunes (with stones removed), apples and pears.
Vegetables:
Raw or steamed fresh vegetables, and provide butter, cheese or milk to supplement protein and calcium.
carrot
tomato
cucumber
celery
Sweet potato/yam/tree potato (steamed, boiled or roasted)
Corn cob (steamed/roasted in microwave oven)
laver
Peas, soybeans and bean products:
Steamed/roasted peas, roasted chestnuts, red bean soup (with some sugar), roasted/fried bean cakes.
Grain products:
Bread-whole wheat/whole wheat bread is replaced by white bread. Lean meat, low-fat cheese, tuna, sardines, jam, peanut butter,
Tableware ... >>
Question 2: What fresh fruits, milk, nuts, bean products and fresh juice are nutritious and healthy snacks? These snacks are rich in nutrition and relatively low in sugar and fat, so they are suitable for daily snacks. Dark chocolate, dried fruit, milk tablets, lactic acid drinks and ham sausage are only suitable for occasional consumption because of their high sugar content or oil content.
Question 3: What are the healthy snacks? The standard of healthy snacks is "less salt, less oil, less sugar, fresh and easy to digest". According to this standard, I recommend the following healthy snacks: ● Nuts such as walnuts, pine nuts, pistachios and peanuts are the first choice for healthy snacks. Nuts are the essence of plants, which are rich in nutrients such as protein, minerals, vitamins, various essential fatty acids and trace elements, and are very beneficial to human health. American Time magazine once listed nuts as one of the top ten nutritious foods for modern people. It should be reminded that the fat content of nuts is high, and the Nutrition Society of China recommends that you should not eat more than one or two nuts per week to avoid obesity due to excessive calorie intake. Milk Milk is rich in calcium, vitamins and a variety of essential amino acids. If you don't eat breakfast, drinking a bag of breakfast milk with cereal or cereal milk is the best choice. Because drinking milk on an empty stomach is not conducive to the digestion and absorption of nutrients, it is best to match some staple foods, but it is not convenient to put a table of food in the office. This method of matching whole grains with milk just meets the needs of people's fast-paced life. ● Fruits and fruits are rich in vitamins, minerals and cellulose. The breakfast combination of "fruit and milk" is better than nothing. "However, some fruits are not suitable for eating on an empty stomach. For example, bananas are rich in potassium and magnesium. Eating bananas on an empty stomach will increase the magnesium content in the blood and inhibit the cardiovascular system. In addition, tomatoes also contain pectin, persimmon gum phenol, soluble astringent and so on. If eaten on an empty stomach, they will combine with gastric acid, increase the pressure in the stomach and cause flatulence and pain. Many people think that eating fruit is very troublesome, so they choose to eat dried fruit or preserved fruit, which is not recognized by nutrition experts. Fruits are rich in water-soluble vitamins, which will be destroyed by high-temperature baking and other processing processes, and the active nutrients in cells will be lost. Moreover, dried fruits and preserved fruits are generally high in sugar content and difficult to digest, which will affect people's intake of dinner. Fruit products can't replace fresh fruits. ● Vegetables such as cucumbers and tomatoes are also healthy snacks. It is best to eat snacks at this time: if three meals are fixed, 10 am and around 3 pm are the best time to eat snacks. At this time, between meals, the human blood sugar level is low. Proper energy supplement can eliminate fatigue, regulate mood and relieve stress. At this time, eating two nuts, drinking a cup of yogurt and eating some fruit is very beneficial to your health. Customers who want direct telephone consultation are free of charge 24 hours a day. Authoritative experts will answer your questions related to physical examination and give you professional and personalized guidance according to your situation. Online fast booking, accompanied by VIP one-on-one, reduces the waiting time in line, which is convenient and fast.
Question 4: What nutritious and healthy snacks are there? I don't eat much snacks.
Question 5: What nutritious snacks do you often eat? How to eat healthy data map In fact, it is beneficial to eat snacks scientifically. Experts have done a lot of investigation and study, and think that snacks can better meet the needs of the human body for a variety of vitamins and minerals. Snacks account for 20% of the total calories, and vitamins account for 15% of the total food intake. 20% minerals and 15% iron. Snacks, what can I eat? Fruit contains glucose, fructose and sucrose, which is easily absorbed by the human body; Organic acids in fruits can promote digestion and increase appetite; Fruit contains pectin (a soluble dietary fiber), which can prevent constipation; Fruit is also the main source of vitamin C. Figure 2 shows that cereals contain more carbohydrates. The puffed cereal food is crisp and easy to digest, and can be eaten in moderation. In addition, soft bread, cakes and biscuits can be selected as afternoon meals. Data Figure 3 Hard fruits, such as peanuts, melon seeds, pistachios, hazelnuts and walnuts. High oil content. After processing, they are not only delicious, but also contain some essential fatty acids, B vitamins and trace elements such as zinc. Are all nutrients that the body needs. Data Figure 4 Candy candy snacks are pure calorie foods. Although chocolate contains some protein and fat, it mainly provides heat energy, and the nutritional value of these foods is not high. In addition, sweets are also one of the causes of dental caries and should not be used as regular snacks. Data Figure 5 Ice cream, ice cream and ice cream cold food are people's favorite snacks, especially in hot summer. Cold food with milk as the main raw material contains protein, fat, carbohydrates and calcium. Because of the high sugar content of this kind of food, eating too much will affect appetite and gastrointestinal tract. Many people come to the hospital because of poor appetite, thin skin and no organic lesions. Chinese medicine says "disharmony between spleen and stomach"; Some people are diagnosed as "superficial gastritis" because of frequent abdominal pain, which is related to overeating cold food. Data Map 6 How should snacks be eaten? Every age group has different choices of snacks. Some nuts are high in protein and fat, and some dried fruits are rich in minerals and dietary fiber. Fish fillets and beef jerky can grind their teeth, but they are also expensive. Children and the elderly should eat carefully. You can choose meat floss, chicken floss, etc. Cheese is a very good food Protein and fat are high and concentrated. As long as there is a little, the nutritional value is high, and it is easy to digest and you can eat more. There's no harm in eating a chocolate or two. It's high-calorie stuff. If you eat too much, you don't like dinner. Especially for overweight people, if you eat too much sugar, it will become fat and be stored in your body. Most people want three meals to ensure nutrition, and snacks are added or called between meals. There should be a nutritional mix, such as a bottle of lactic acid drink and 10 biscuits. You can't add four or five small jellies to a meal, which has no nutritional value at all. It is better to drink a bag of pure yogurt than to eat a bag of puffed food as a meal. Data Figure 7 Snacks don't take the lead. Snacks, after all, are only a secondary channel to obtain nutrition, and cannot replace the staple food. They should be limited in number and varied in variety. Parents may wish to give their children a small amount of high-calorie food in the morning, such as 2-3 chocolates, 1 cake, or 2-3 biscuits; Drink some hot water after a nap and eat some fruit in the afternoon; Do not give snacks after meals. It is wise to drink a glass of milk before going to bed. Pay attention to food hygiene, wash your hands before eating snacks, brush your teeth or rinse your mouth after meals.
Question 6: What snacks have high nutritional value? Eat some fruits, such as kiwi fruit, which is rich in VC. Two fruits a day can supplement one-third of the whole day's energy.
Nuts, such as walnuts, are eaten a little every day to enhance memory.
Chocolate, preferably dark chocolate, will not gain weight and can replenish energy.
Question 7: Are there any healthy snacks that are delicious and nutritious? I recommend you to eat more CC fruit rolls. It is a healthy fruit snack, containing 50% fruit juice, vitamin C, no preservatives and 65,438+0 flavors: vibrant strawberry, amethyst grape, hot island pineapple, melon, fresh apple, peach, sunny orange, fresh hawthorn and honey mango, and milk.
Question 8: Are there any delicious and healthy snacks in the supermarket? You can eat something like soda or nuts, because such things are not particularly greasy or attractive, and you won't want to eat more, so the more you eat, the less you will eat.
Moreover, eating fruits as snacks, or vegetables like lettuce, cucumber, cherry tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes, tomatoes,
Also, I'll teach you a little trick.
Drink water while eating, but don't drink. That's just the opposite. You must drink water. Drinking water will not have fat content, and you will feel full. After a while, you don't want to eat. This method is particularly effective. Try it ~ ~
Question 9: What is the health and safety of food? First, the main hazards of fried food are: 1, fried starch causes cardiovascular diseases; 2, containing carcinogens; 3, vitamin destruction, protein degeneration. Second, the main hazards of pickled food are: 1, which leads to hypertension, kidney overload and nasopharyngeal carcinoma; 2, affect the mucosal system (harmful to the stomach); 3, easy to get ulcers and inflammation. Three, the main hazards of processed meat food (dried meat, floss, sausage, etc.). ) are: 1, which contains one of three carcinogens: nitrite (antiseptic color); 2, containing a large number of preservatives, increasing the burden on the liver. 4. The main hazards of biscuits (excluding low-temperature baking and graham crackers) are: 1. Excessive edible essence and pigment will aggravate the burden of liver function; 2, vitamin damage is serious; 3. Too many calories and low nutrition. 5. The main hazards of soft drinks and cola foods are: 1, which contains phosphoric acid and carbonic acid and will take away a lot of calcium in the body; 2, the sugar content is too high, and there is a feeling of fullness after drinking, which affects the dinner. 6. The main hazards of convenience foods (mainly instant noodles and puffed foods) are: 1, high salt content, preservatives and flavors, and liver damage; 2, only calories, no nutrition. 7. The main hazards of canned food (including fish and fruit) are: 1, destroying vitamins and denaturing protein; 2. Too many calories and low nutrition. Eight, the main hazards of preserved plum food are: 1, which contains one of three carcinogens: nitrite; 2, the salt is too high, containing preservatives and flavors, which is harmful to the liver. Nine, frozen dessert food (ice cream, popsicles and all kinds of ice cream) main hazards are: 1, containing cream is easy to cause obesity; 2. Too high sugar content affects dinner. X. The main hazards of barbecue foods are: 1, which contains a large amount of "triphenyltetrapropylpyridine" (the first of the three carcinogens); 2. 1 Toxicity of roasted chicken leg = 60 cigarettes; 3. It leads to carbonization and degeneration of protein, which increases the burden on kidneys and liver.