Healthy Substitute Healthy Substitute: 1 chewy chocolate whole wheat bar containing 118 calories and 5 grams of fat.　Why: Whole-wheat bars have the same organization and chocolate flavor as cookies, but much less fat and calories than cookies. Also, individually wrapped whole wheat bars are easier to control the quantity. Children like to constantly reach for cookies from the cookie jar, but when it comes to individually wrapped whole wheat bars, one or two pieces are enough.　Healthy alternative: 300 ml of orange-flavored mineral water or freshly squeezed juice containing 50 calories.　Why: Orange-flavored mineral water contains vitamin C and folic acid, providing more than 50 percent of the daily vitamin C requirement recommended by experts. Meanwhile freshly squeezed fruit juice is rich in calcium and vitamin D and low in sugar.　Healthy alternatives: 200g toasted cornflakes, 1/4 cup microwave-melted low-fat cottage cheese chips, 100g full-skim potato chips, contains 169 calories, 3g fat, 2.5g fiber.　Healthy Alternative: 200 grams whole wheat pretzels containing 102 calories, 1 gram of fat, 2 grams of fiber, and 58 grams of sodium.　Why: Crackers may not seem harmless, but they are very high in sodium and fat, low in fiber, and contain trans fats that increase your body's cholesterol.　HEALTHY ALTERNATIVE: 1/2 cup plain popcorn, 1 teaspoon pieces of nonfat dry cheese, contains 98 calories, 1.5 grams of fat, 16 grams of carbohydrates, and 2.5 grams of fiber.　Why: A small serving of buttered popcorn contains a lot of fat, and besides, kids don't usually stop at just one cup. Add your favorite flavorings to plain popcorn for a unique and nutritious taste that kids can eat a lot of.　Why: Cheese is higher in calories, but cottage cheese is a good source of low-fat, high-calcium and high-protein, while full-skim potato chips not only add a spicy flavor, but also contain vitamin A and beta-carotene.　HEALTHY ALTERNATIVE: 1 medium apple, sliced, 1 teaspoon nonfat caramel dipping sauce, contains 140 calories, 0 grams of fat, and 3 grams of fiber. Why: Handing your child an apple, as sweet and tempting as it may be, is likely to be returned right back. Slicing an apple and pouring some honey on top, or pouring microwaved melted chocolate sauce over apple slices or strawberries might be a hit with your child.　Healthy alternative: 200g raspberry yogurt, topped with 100g plain low-fat yogurt, 1/2 cup fresh or frozen raspberries, 1 teaspoon vanilla juice, 2 ice cubes, contains 140 calories, 2g fat, 5g fiber.　Why: Both cold foods provide 25 percent of children's daily calcium needs, but yogurt contains more protein and plenty of fiber. Raspberries are nutritious, one of the high-energy fruits, low in sugar, high in fiber, and rich in disease-preventing antioxidants.　Healthy Alternative: 1/2 cup of blueberries contains 42 calories, less than 1 gram of fat, and 2 grams of fiber.　Why: Grapes have twice as much sugar as blueberries and strawberries and half as much fiber. Any berry fruit provides more nutrition.　Healthy Alternative: 200 grams of baked potato chips contain 110 calories, 1.5 grams of fat, and 150 milligrams of sodium.　Why: Baked potato chips are somewhat more nutritious than french fries. Baked products do not contain trans fats. Transfer fats are created when liquid vegetable oils are processed to become solid, such as margarine and shortening, and studies have shown it to be very high in cholesterol, increasing the risk of coronary heart disease.　HEALTHY ALTERNATIVE: 1 pudding sundae with 1/2 cup nonfat chocolate pudding, 1/2 banana sliced and stirred into banana juice, and 1 boozy cherry.　Why: Warm the pudding in the microwave, pour the banana juice over it, and put the cherry as a garnish. The combination of hot pudding and cold banana juice creates a difference in temperature, and the bright colors are a kid's favorite.　HEALTHY ALTERNATIVE: 1/2 cup nuts and dried fruit: 300 calories, 12 grams of fat, 43 grams of carbohydrates, 3 grams of fiber.　Why: Nuts and dried fruits may be higher in calories, but most of those calories come from the healthful fats in nuts. In fact, nuts are one of the few foods that have been added to healthy recipes, and all things considered, it's low in saturated fat and low in cholesterol, which is good for preventing heart disease. Also, nuts and dried fruits are high in fiber and magnesium, which are not found in candy. Edit this section of the summer of healthy snacks summer may wish to try these snacks [2] 1, tomato fruit made from the Virgin fruit, although it belongs to the candied fruit category, but additives are very little, the entrance that can taste the strong flavor of the Virgin fruit.　Summer selling point: lycopene can improve the body's sunscreen function, while protecting the human body from cigarettes and automobile exhaust carcinogens in the violation of the efficacy.　Reference price: 17.5 yuan / 500 grams 2, Manna loquat candy The main ingredients are loquat, sugar, licorice, pericarp, honey, as well as Luo Han Guo, chrysanthemum, mint, etc., the taste is cool and refreshing.　Summer selling point: the eye is full of fluffy, contain a throat will be more comfortable. Recommended for those who are coughing and smokers.　Reference price: 11.8 yuan / can 3, cinnamon sour plum soup allegedly processing the use of fully enclosed aseptic high-temperature hot irrigation technology, does not use any additives, preservatives, is 100 percent natural drinks.　Summer selling point: sweet and sweet taste, have the effect of removing fire, nourishing the face. Reference price: 5 yuan / packet 4, XuanMi Story "XuanMi" said from Japan's XuanMi tea, that is, in the steamed green tea, add XuanMi, so as to become a healthy tea. In fact, basmati rice is brown rice, coarse grain ingredients is the biggest selling point. A one-track pursuit of "fine" urban eating habits so that the rice contains a wealth of vitamins, proteins and dietary fiber, minerals, etc. are milled with the shell chaff and lost, and genmaicha after a special process, but still retained these original ingredients.　Summer selling point: some elements in the body will be lost with sweat in hot weather, timely supplementation of coarse grains is necessary.　Reference price: 11 yuan / box 5, handmade egg rolls Food production process not only affects the taste, but also affects the nutrients, purely handmade egg rolls taste breaks the traditional egg rolls dry, hard, and there are a variety of flavors to choose from.　Summer selling point: non-fried production process, relatively healthy, both to satisfy the appetite, but also do not worry about getting fat.　Reference price: 10.8 yuan / box 6, crispy fish fillets made of saltwater fish fillets, relatively few additives. Fish bones are rich in easily absorbed bioactive calcium, and not contaminated by antimicrobial agents, pesticides, is a good way to supplement the calcium source of children over 3 years old.　Summer selling point: fresh ingredients, nutritional intake will not be disturbed by the season.　Reference price: 72.8 yuan / 500 grams 7, soy protein energy bar main ingredient is soy, as well as pineapple, cranberry and other delicious fruits, the real meaning of both delicious and nutritious.　Summer selling point: the office can solve the afternoon tea.　Reference price: 20.8 yuan / box 8, comprehensive wild vegetable crisps Vegetable crisps made from mushrooms, taro, groundnuts, cowpeas, yams and other 7 kinds of wild vegetables, compared with the common fruit crisps on the market, the taste is absolutely light and crispy.　Summer selling point: stir-fried is too greasy, boiled has no flavor, occasionally a packet to spice up quite good.　Reference price: 16.8 yuan / package 9, ginger tea homemade ginger tea and snacks sold in the store ginger tea is the biggest difference: the sale of ginger tea in retaining the original nutrients at the same time to remove the pungent bitter flavor and fire ingredients, but also added jujubes, honey and other excellent with.　Summer selling point: in the air-conditioned room, as well as after swimming, a cup of ginger tea is necessary.　Reference price: 10.8 yuan / box (Nanjing Morning Post Xie Ting Xu Yong now) Editorial section of the working pregnant moms healthy snacks to the late stages of pregnancy, the fetus presses the digestive system, often make pregnant moms eat a little bit to feel full, affecting the amount of food intake. Nutritional deficiencies during pregnancy can directly jeopardize the fetus and pregnant moms, so having snacks at the office is a must. Pregnant moms can choose nutritious, low sugar, low energy, high dietary fiber food. [3] The following is a few kinds of working pregnant moms must have healthy snacks, not only can hunger, cravings, the fetal baby is also much benefit Oh!　1. nuts Pistachios, walnuts, almonds, cashews, hazelnuts, pine nuts. Nuts are pregnant moms snacks preferred, nuts nutrient-rich, respectively, containing protein 36.0%, 58.8% fat, carbohydrates 72.6%, also contains vitamins (vitamin B, E, etc.), trace elements (phosphorus, calcium, zinc, iron), dietary fiber and so on. Eat more nuts also has a beautiful skin, brain, protect cardiovascular health, anti-aging and other benefits, nuts are also rich in linoleic acid components, can promote fetal baby brain development. 2. peanuts Peanuts, also known as "longevity fruit" or "plant meat". It tastes sweet, with stomach, spleen, smooth intestines, moisten the lungs, phlegm, the effect of gas. Peanuts contain far more essential unsaturated fatty acids than animal oils such as lard. In addition, peanuts are rich in sugar, calcium, phosphorus, lecithin, choline, and vitamin A, vitamin B, vitamin E, vitamin K, and other vitamins. Pregnant moms eat a little peanut every day can prevent postpartum lactation, raw peanut underwear (i.e., red thin skin) contains haemostatic components, is pregnant mothers against aplastic anemia medicinal diet. But peanuts contain more fat, it is appropriate to eat in moderation, not too much.　3. melon seeds such as sunflower seeds, watermelon seeds, pumpkin seeds. Sunflower seeds are rich in vitamin e, watermelon seeds are rich in linoleic acid, pumpkin seeds contain protein, fat, carbohydrates, calcium, iron, phosphorus, carotene, vitamin b1, b2 and a variety of nutrients, and nutrients in a balanced ratio, is very conducive to the body's absorption and utilization. In addition, high melon seeds can not only supplement the nutrition, but also can enhance the digestive function, is conducive to pregnant moms digestion and absorption.　4. jujube jujube is known as "natural vitamin pill", rich can make people live longer vitamin p, ranked first of all fruits; in addition, the content of vitamin c is also very high, is 11 times the pear; also rich in protein, fat, organic acid, calcium, phosphorus, iron, carotene and vitamin b and a variety of nutrients. With blood and tranquility, tonic gas, stomach and spleen, etc., jujube can also prevent and control hypertension in pregnancy, very suitable for pregnant mothers to eat.　5. chestnut Chestnut is rich in protein, fat, carbohydrates, calcium, phosphorus, iron, zinc, vitamins and other nutrients, has a strong kidney, spleen, stomach, blood and blood effect. Pregnant moms often eat chestnuts can be fitness bone, conducive to the healthy development of the fetus, but also to eliminate their own fatigue.　6. Sesame paste very convenient, hungry in the office rinse a bag, have hair, moisturize hair, blood function, want to let the baby have a head of dark and beautiful hair, eat more.　7. oatmeal Rich in fiber, can slow down the speed of digestion, a continuous supply of carbohydrates to the blood vessels, thus preventing dizziness, memory loss, etc., but also contains a large number of b vitamins and so on.　8. cookies, soda crackers, whole wheat cookies, etc. Soda crackers light flavor can relieve nausea and vomiting in early pregnancy, wheat made of small cookies carbohydrates unique sweet taste, can be supplemented with energy.　Of course, in addition to the above snacks, pregnant mothers can also eat a certain amount of fruit, yogurt, hard-boiled eggs, crude fiber biscuits and so on. Don't eat too many snacks at one time, and it is best to eat between meals, far away from the main meal, so that it will not affect the amount of food in the main meal. Do not read or watch TV while eating snacks, this is not hygienic, and is not conducive to digestion. In addition, when drinking freshly squeezed juice, try to drink within 20 minutes, which is more conducive to nutrient absorption. Edit this section of the 15 kinds of healthy snacks suitable for eating after meals every day [4] 1. sunflower melon seeds, can nourish the face. Sunflower seeds contain protein, fat, a variety of vitamins and minerals, of which linoleic acid is particularly rich. Linoleic acid helps to keep the skin tender, preventing dry skin and generating discoloration. 2. Peanuts, can prevent skin diseases. Peanuts are rich in vitamin B2, which is one of the vitamins that our residents lack in their weekday diet. Therefore, intentionally eat more peanuts, not only to supplement the daily diet of vitamin B2 deficiency, but also to help prevent and control cracked lips, red itchy eyes, seborrheic dermatitis and many other diseases.　3. Walnuts, can show armor. Walnuts are rich in growth factors, can make the nails strong and not easy to crack at the same time walnuts are rich in vegetable protein, can promote the growth of nails. Eat walnuts often, help nail show tough.　4. Jujube, prevention of scurvy. Jujube in vitamin C content is very rich, by nutritionists called "live vitamin C pill". Dietary deficiency of vitamin C, people will feel fatigue and tiredness, and even produce scurvy.　5. Cheese teeth. Cheese is calcium "rich mine", can make teeth strong. Nutritionists have shown through research, an adult eating 150 grams of cheese a day, to help achieve the goal of the old teeth not old.　6. Figs, promote blood circulation. Figs contain a chemical similar to aspirin. Can dilute the blood, increase blood flow, so that the brain blood supply is sufficient 7. Pumpkin seeds and pistachios, rich in unsaturated fatty acids, carotene, peroxides, and enzymes and other substances, the appropriate consumption can ensure the blood flow to the brain, people refreshed, glowing.　8. Milk sugar, containing sugar, calcium, appropriate eating can supplement the brain energy, people refreshing, skin moisturizing.　9. Chocolate, make people happy and beauty effects, can produce such as love as the same body reaction substances.　10. Sesame paste, hair, moisturizing, blood function, eat symptomatic prevention and treatment of gray hair, hair loss, hair bright and beautiful.　11. raisins, have the benefit of gas, blood, happy face benefit. But pay attention to health.　12. mint candy, can moisten the throat, in addition to bad breath, loose fire, people clear throat 13. tangerines, oranges, apples and other fruits, rich in vitamin C, can slow down or block melanin synthesis, whitening of the skin, is an alkaline food, can make the blood to maintain a neutral or alkaline, so that there is a fitness, beauty effects.　14. Beef jerky, grilled fish fillets, rich in protein, iron, zinc, etc., suitable for eating people's skin moist.　15. Milk beverages, containing one-third of the milk, sometimes fortified with vitamins and trace elements, is one of the nutritious drinks.