What is a snack?
Many friends think that packaged foods such as potato chips, cakes, chocolates and ice cream are snacks.
This understanding of snacks is one-sided.
Snacks refer to all foods and drinks (excluding water) except three meals.
In other words, snacks are extra meals, so if you chew a corn cob or drink a bowl of porridge between meals, it is snacks. This interpretation is very unexpected.
What is the standard of healthy snacks?
The healthiest snacks are fresh and natural foods.
1. Vegetables such as cucumbers, tomatoes and cherry tomatoes.
2. Fruits such as strawberries, mangoes, apples and pears. ...
3. Dairy products such as pure milk, sugar-free yogurt and low-salt cheese.
4, beans such as: sugar-free soybean milk, tofu, edamame and so on.
5. Original nuts such as almonds, cashews and pistachios.
Second best, refined foods with less oil, less salt, less sugar and less energy are also healthy snacks.
What specific healthy snacks are there?
The natural healthy snacks mentioned above are not listed one by one, but the packaged snacks are listed below.
High-fiber healthy snacks include freeze-dried vegetables, salt-free laver, konjac noodles/rice/cold rice noodles, zero-card jelly and sugar-free turtle ling paste, which are suitable for eating enough vegetables for dinner as a supplement to dietary fiber.
1, freeze-dried vegetables
The technology used is vacuum freeze-drying, and the common ones are dried mushrooms, dried okra, dried radish, dried pumpkin and dried peas.
Be careful not to buy vacuum low temperature dehydration technology. The full name of vacuum low-temperature dehydration technology is vacuum low-temperature oil bath drying technology, also known as vacuum frying (VF), and its energy is much higher than freeze drying.
Image source: provided by the author
2. Salt-free seaweed
Natural delicacies from the ocean contain salt, so "salt-free" means that no extra salt is added. The sodium content of common seaweed below is 3.4 times that of salt-free seaweed.
Image source: common seaweed
Image source: salt-free seaweed
3. Konjac rice/noodles/cold rice noodles
The main component of konjac is dietary fiber, and its energy is extremely low. Even if it is called "rice", "noodles" and "cold noodles", it can't be eaten as a staple food, otherwise you will soon be hungry if you eat too much, which is more suitable for eating and playing in your spare time, but the seasoning should be controlled in oil and salt. The konjac rice can be made into milk konjac Mi Lu by adding milk.
Table of nutritional components of konjac polished rice
Image source: provided by the author
As for konjac, the sodium content is too high, basically above100g 1000 mg. As shown in the figure below, the brand's sodium content per100g (4 packs) is equivalent to 3g of salt, but the salt intake for the whole day must be controlled within 6g.
Table of nutritional components of a brand of konjac bean jelly
Image source: provided by the author
4, zero card jelly
The ingredients of the following zero-calorie jelly are water, erythritol, gellan gum, calcium lactate, DL- malic acid, sodium citrate, potassium sorbate and edible essence.
Erythritol provides sweetness, malic acid and sodium citrate provide sourness, and gellan gum provides Q taste.
Although they are all food additives, there will be no safety problems if they are added according to national standards. The key is to let greedy friends solve their own problems.
5. Sugar-free Guiling Cream
The ingredients are Cao Xian, Starch Polyporus, Honeysuckle, Dandelion, Licorice, Turtle and Xylitol, and the low-energy ones are the same as konjac rice.
High-protein healthy snacks include ready-to-eat chicken breast, low-salt and low-starch chicken intestines, low-salt beef, canned tuna soaked in water, shredded squid, etc., which are suitable for dinner when protein's intake is insufficient.
6. Ready-to-eat chicken breast
Choose small breast meat, the taste is more tender; Choose the original flavor instead of smoking; Choose something with low sodium content, such as the following two kinds of chicken breast, the latter has three times the sodium content of the former.
Image source: chicken breast with low sodium content
Image source: chicken breast with high sodium content
7, low salt and low starch chicken sausage
Among the following two kinds of chicken sausages, the energy of the latter is 1.7 times that of the former, and the sodium content of the latter is 7 times that of the former. So chicken sausage can also be a healthy snack, but when you buy it, you must look at the nutrient composition table and choose the one with low energy and sodium content.
Low-energy low-sodium chicken sausage
Image source: provided by the author
High energy and high sodium chicken sausage
Image source: provided by the author
8. low-salt beef
Among the following two kinds of braised beef, the sodium content of the latter is 2.7 times that of the former.
Image source: provided by the author
9. canned tuna soaked in water
Tuna is rich in DHA, but it must be soaked in water. The energy of oil immersion of the same brand is more than twice that of water immersion.
Image source: provided by the author
10, hang shredded squid.
You often buy the same squid with oil, sugar and salt. Some of them have a salt content as high as 265,438+065,438+04 mg/65,438+000 g, but dried squid does not add extra sugar and oil. Although salt is also added, it is too hard to chew, and you can satisfy your thirst without taking too much salt.
High-carbon water healthy snacks include: original tortillas, instant chestnuts, sugar-free and oil-free whole wheat bread, sugar-free and oil-free oatmeal rings, sugar-free and low-oil fruit cereals, freeze-dried porridge, etc., which are suitable for dinner when the staple food is not enough, or eat these snacks with extra meals and eat less staple food at the next meal.
1 1, original tortillas
There is only corn and water in the ingredient list, which feels the same as our pancakes in Shandong. I'm going to buy it and try it.
Image source: provided by the author
12, instant chestnuts
I love chestnuts, but it's hard to shell them. Small packaged chestnuts with good shells are very intimate.
13, sugar-free and oil-free whole wheat bread
Choose the whole wheat flour ranked first in the ingredient list, indicating that the whole wheat flour has the highest content, and pay attention to sugar-free and less oil.
Whole wheat bread ingredient list
Image source: provided by the author
14, sugar-free and oil-free oatmeal ring
You can eat directly without hot water. The biggest problem is that it is easy to eat more.
15, sugar-free low-oil fruit cereal
The healthiest thing found so far is this.
Image source: provided by the author
How to eat healthy snacks?
1, it is best to choose foods that are not easy to eat at dinner as snacks.
2. The amount of snacks should be controlled.
It can't affect dinner, let alone replace dinner, because its main nutrition is often single.
The Guide to Snacks for Children and Adolescents in China (20 18) suggests that the daily energy supply ratio of snacks for school-age children aged 6 ~ 12 should not exceed 10%, and we adults can also refer to it.
Take white-collar women who don't need to lose weight as an example. Snacks should be controlled within 180 calories. The snacks recommended above are all packaged snacks. Pay attention to the nutrient composition table and control the amount when eating.
3, don't eat snacks while watching TV, it's really easy to eat more.
4. For dental health, don't eat snacks 30 minutes before going to bed, and rinse your mouth or brush your teeth in time after eating snacks.