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) that are eaten and drunk except for three meals.
In other words, a snack is an extra meal, so if you chew a corn cob or drink a bowl of porridge between meals, it's a snack. It's a surprise to this interpretation.
What is the standard of healthy snacks?
The healthiest snacks are fresh and natural foods.
1, vegetables such as cucumbers, tomatoes, cherry tomatoes, etc.
2. Fruits such as strawberries, mangoes, apples, pears, etc ...
3. Milk products such as pure milk, sugar-free yogurt and low-salt cheese.
4, beans such as: sugar-free soybean milk, bean curd, edamame, etc.
5. Original nuts such as almonds, cashews and pistachios.
The next best thing, refined food with less oil, less salt, less sugar and not too high energy is also a healthy snack.
What are the specific healthy snacks?
All kinds of natural healthy snacks mentioned above will not be listed, but the packaged snacks will be listed below.
High-fiber healthy snacks include freeze-dried vegetables, salt-free seaweed, 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 peas.
Be careful not to buy it as 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 that of freeze-drying.
Image source: provided by the author
2. Salt-free seaweed
Natural delicacies from the sea contain salt, so "salt-free" means 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, which is extremely low in energy. Even if it is called "rice", "noodles" and "cold noodles", it can't be eaten as a staple food, otherwise it will soon be hungry if you eat a lot, which is more suitable for eating and playing when you are idle, but the seasoning should be controlled by oil and salt. Among them, konjac rice can be added with milk to make milk konjac Mi Lu.
Table of nutritional components of konjac rice
Image source: provided by the author
As for konjac refreshing, the sodium content is too high, which is basically above 0/000 mg per 100 g/kloc. As shown in the following figure, the sodium content per 100 g (4 packets) of the brand is equivalent to 3 g of salt, but the salt intake for the whole day must be controlled within 6 g.
Table of Nutritional Components of a Brand of Konjac Cool
Image source: provided by the author
4, zero card jelly
The ingredients of the following zero-card jelly are water, erythritol, gellan gum, calcium lactate, DL- malic acid, sodium citrate, potassium sorbate and food 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 the greedy friends solve their problems.
5. Sugar-free Guiling Cream
The ingredients are Xiancao, Starch Polyporus, Honeysuckle, Dandelion, Licorice, Turtle, Xylitol, and the low-energy one is the same as konjac rice.
High-protein healthy snacks include ready-to-eat chicken breast, low-salt and low-starch chicken sausage, low-salted beef, canned tuna soaked in water, and dried squid shreds, which are suitable for meals when the protein intake of dinner is insufficient.
6. Instant chicken breast
Choose small breast meat, the taste is more tender; Choose the original flavor instead of smoking; Choose something with lower sodium content, such as the following two kinds of chicken breasts, 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. Therefore, 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.
Chicken sausage with low energy and sodium content
Image source: provided by the author
Chicken sausage with high energy and sodium content
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, hanging dried squid shreds
The same squid, oil, sugar and salt are often added to what you buy most often. Some of the salt content is as high as 2114mg/100g. However, hanging dried squid does not add extra sugar and oil. Although salt is also added, it is too hard to chew, so it can relieve your craving without consuming 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, and freeze-dried porridge, which are suitable for meals when the staple food is not enough, or eat these snacks in an extra meal and eat less staple food in the next meal.
1 1, original tortillas
There is only corn and water in the ingredients list, which feels the same as our pancakes in Shandong. I plan to buy them and try them.
Image source: provided by the author
12, instant chestnut
Love to eat chestnuts, but it's hard to shell, and the small package chestnuts with good shells are very intimate.
13, sugar-free and oil-free whole wheat bread
Choosing the whole wheat flour ranked first in the ingredient list means that the whole wheat flour content is the highest, and pay attention to sugar-free and less oil.
A whole wheat bread ingredient list
Image source: provided by the author
14, sugar-free and oil-free oatmeal ring
You can eat it directly without hot water. The biggest problem is that it is easy to eat more.
15, sugar-free low-oil fruit cereal
The healthiest one found so far is like 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 enough for 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 kcal. All the snacks recommended above are packaged snacks. When eating, pay attention to the nutrient composition table and control the amount.
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.