A common problem with snacks is that they are heavy in taste, high in oil, salty or too sweet. Many people who eat out eat snacks as their main meal. It is recommended to pair it with a few healthy snacks, adjust the intake, and choose the cooking method. Text/Chen Jiajia Order a plate of oyster omelet, a piece of crispy and juicy fried chicken steak, and a cup of QQ’s pearl milk tea. If you’re not satisfied, you can order a small dumpling. There are many kinds of specialty snacks at night markets and roadside stalls across Taiwan. , you can count them on 10 fingers. It is not only the choice of many people to spend a meal, but also popular abroad, becoming a must-experience for tourists who come here. Even the American star Jeremy Lin recently returned to Taiwan for a short time, and it was one of his wishes. I hope I can visit the night market and taste snacks freely. The aroma is overflowing, and it is a wonderful experience for many people to walk from the first stall to the last stall. However, the various snacks that are tempting to eat may be hidden behind the deliciousness of high salt, high oil, The trap of high calories, especially people who are afraid of obesity, have chronic diseases, and are losing weight, should be more cautious when offering delicacies to the temple of the five internal organs. With health awareness on the rise, Taipei City's Ningxia Night Market is the first in the country this year to work with nutritionists from Mackay Hospital to launch the "Night Market Food Calorie Label" to allow the public to easily calculate the calories, protein, fat, etc. of snacks, and post it clearly on the stalls at. The Tainan City Health Bureau also provides the "Fucheng Diet Calorie Guidelines" on its website, allowing foodies to refer to the calories of various Fucheng delicacies. It can be seen that more and more people accept that snacks are not only "eating full", but also "eating wisely" ”. Incredible calories in snacks. A few years ago, the Diabetes Health Education Association of the Republic of China invited nutritionists from many hospitals to collaborate on a survey. They found that the calories in snacks in the north, central and south are not "small", and the more people eat, the more they "wash their mouths." At the moment, we should also consider calories more. The investigation found that for example, Tainan's famous "coffin plate", because the thick slices of toast on the outside are deep-fried and the fillings are thickened, one serving is 743 calories, which is as hot as a spareribs bento. Yuanlin rice cake seems to be a small portion. The glutinous rice is topped with braised pork, but it consumes 515 calories. A bowl of nine portions of taro balls topped with sugar water and a plate of oyster omelette both have more than 500 calories. Xu Bihui, a nutritionist at the Tamsui Campus of Mackay Hospital, said that the calorie estimates of many snacks can be shocking. The high calories mainly come from cooking methods such as frying. For example, the fried chicken steak is hard for students to refuse. The amount of meat alone is There are 4 to 6 taels, and they are coated in flour and deep-fried. Eating a whole slice is 800 to 900 calories. For office workers and women who live a sedentary life, a piece of chicken steak may be equivalent to half of the calories needed throughout the day. Moreover, the fried chicken skin is so finger-licking that few people would be so ruthless as to remove the chicken skin. Even though some people would use tissue paper to absorb the oil first, Xu Bihui said that the effect of "removing the oil" is not great. It is better to do it with others. Eat them together and peel them to reduce calorie intake. Meatballs are also one of the snacks with a high calorie trap. Xu Bihui said that the meatballs are soaked in oil and slowly fried, and each one has 320 calories. Boys with big appetites often feel that they are not full after eating one, and they may have to eat two at a time. Add a bowl of tribute ball soup. Based on the calculation that a middle-aged man needs about 1,800 to 2,000 calories a day, just eating two meatballs is equivalent to the calories of a meal. After eating the salty food, I wanted to eat some dessert, but Xu Bihui said that, in terms of weight, one gram of red bean and taro balls has a large number of calories, so if a bowl contains 400 grams, you will eat 400 calories immediately. If you eat it as a dessert after a meal, it is easy to unknowingly eat extra calories, which will accumulate in the body without being used up, and it will be difficult not to gain weight. She also gave an example of the Shilin Night Market's famous pancakes wrapped in small pancakes and scones filled with fried taro and other fillings. Because they are filled with starch and fat, one serving has 370 calories. There is also the famous roasted mochi at Ningxia Night Market. Mochi made from glutinous rice is soaked in sweet soup and then dipped in peanut sugar powder before eating. Two pieces have 240 calories. Xu Jiaqing, a nutritionist at the Luji Branch of Changhua Christian Hospital, also said that the public should pay attention to delicacies with relatively high calorie density, especially cakes. In order to increase the taste and deliciousness, ghee, white oil, lard and other saturated fats and fats are often added during the production process. Oils and fats with high trans fatty acid content are often overlooked by people because they contain fats and sugars. For example, taro cakes, although small in size, have 200 calories each. Eating two of them at one go is equivalent to eating a bowl of rice. There are also thick beef tongue cakes, with 248 calories per piece, and two pieces of mung bean cakes commonly seen in Lukang. Although they are inconspicuous in size, they consume 154 calories in one bite. Xu Jiaqing also said that not only people who are worried about weight gain should be careful, but also patients with diabetes, hypertension, and hyperlipidemia, because their diet should reduce salt, sugar, and oil, and they should not enjoy snacks and delicacies without scruples. She suggested that cakes are not suitable for meals, and diabetic patients may consume excessive amounts of sugar due to excessive intake of cakes, resulting in high blood sugar. Therefore, they must appropriately reduce the portions of staple food such as rice and noodles. Patients with hyperlipidemia should be careful about excessive intake of trans fats and saturated fatty acids to avoid increasing their blood fat levels and triggering the risk of cardiovascular disease. Xu Bihui also analyzed and pointed out that common problems with snacks are strong taste, cooking methods that are high in oil, salty or too sweet. Many people will find that the noodles they cook at home are not as smooth and delicious as those made outside, because they lack a lot of oil and starch thickening processes.

The second is the imbalance of nutrients, with emphasis on sugar, protein, and fat. For example, the commonly eaten rice noodle soup has no protein at all, and the whole bowl of rice noodles is full of sugar; the glutinous rice intestines and sausages that wrap the large intestine with the small intestine are A "combination" of sugar and fat, because snacks rarely contain vegetables, and therefore lack the fiber that modern people need. There is also the fragrant braised pork rice, which often makes people tempted to order a big bowl, but the white rice alone is probably a bowl and a half. Many people also eat it with side dishes, and the calories in one meal are amazing. Third, too many seasonings are often added to snacks. Many people add soy sauce, vinegar, and chili sauce to seasonings on their own in addition to the original sauces from the store. The more they eat, the saltier they become, and their sodium intake may also increase. Broken watch". Therefore, to eat healthy snacks, Xu Jiaqing suggested that you can reduce the amount of sauces. For example, adding less chili sauce, soy sauce paste, etc. can reduce sodium intake, especially for patients with hypertension. Excessive seasonings can easily affect blood pressure control. She suggested that you can ask the shop owner to add less seasoning, or when taking out, ask the store to pack the seasoning separately from the food. When you get home, add a little water and stock to slightly dilute the sauce to avoid the problem of being too salty. For many people who eat out and eat snacks as their main meals, Xu Jiaqing recommends pairing them with a few healthy snacks, such as oyster omelette because it contains a lot of starch to thicken the rice, and the starch content is equivalent to a bowl of white rice, and because it contains fried eggs and oysters, it contains protein. , as long as you add a portion of blanched vegetables or vegetable soup, it can be regarded as a meal. There are also steamed taro balls, which can be paired with a bowl of shrimp ball soup and blanched vegetables without dried meat. When paired together, the fat content is not high, and the total is less than 400 calories. In addition, the noodle paste containing lean meat can be both satiating and healthy by adding a portion of blanched vegetables. Or as a staple food, you can choose bowl cakes, plus shrimp ball soup, tea egg, and tofu soup, which is also a refreshing and non-greasy meal. She also said that when choosing soup, because a certain proportion of fat is often added during the production of pork balls, shrimp ball soup is better than pork ball soup. Snacks are delicious, but not necessarily healthy. Xu Bihui also said that you should adjust your intake at this time, for example, order one portion and share it between two people. This way you can taste two or three more items, making it less likely to overdose. For example, if you order a bowl of rice noodle soup for two people, order a portion of tofu, a plate of lean meat, dried tofu, and two plates of blanched vegetables, you can have both deliciousness and nutrition. Xu Bihui also provided some tips. Since snacks are heavily seasoned and have high fat content, such as spicy stinky tofu, rice noodle soup, etc., you can try not to drink soup. At the same time, you can also choose from the cooking method. For example, braised spicy stinky tofu is better than fried stinky tofu, steamed meatballs are better than fried meatballs, etc. In addition, when eating snacks, we often cannot help but pair them with drinks. However, the power of the popular pearl milk tea should not be underestimated. Drinking a cup of 700c.c. pearl milk tea will consume 410 calories. According to calculations by the National Health Service of the Department of Health, if a 60-kg person walks about 100 steps per minute, he will have to exercise for 123 minutes to consume all the energy. Xu Jiaqing suggested that if you want to drink drinks, you can choose sugar-free black tea, green tea, oolong tea, or unsweetened fruit and vegetable juice to increase your fiber intake. Xu Jiaqing said that popular hand-cranked drinks, pearls and other ingredients are boiled with sugar. In addition to the problem of being too sweet, the industry often uses high-fructose syrup made from corn processing. Many studies have confirmed that excessive intake of high-fructose syrup It will cause triglycerides to be too high, increase the risk of hyperuricemia, and also raise concerns about cardiovascular disease. She also said that if you feel like you still have some space in your stomach after finishing the snack, you might as well add sliced ??fruit for dessert, which is also a healthier choice. Tasting snacks is one of the joys of life, but two nutritionists also suggested that the obesity rate among Chinese people is increasing, and chronic diseases are becoming more and more common, so the frequency of eating snacks should not be too high. Just give it a toothpaste once in a while. At the same time, it is necessary to "balance it out." After eating snacks, you can increase the portion of fruits and vegetables in the next meal, or switch from eating out to cooking at home, which are both good ways. Snack size calories (kcal) Fried stinky tofu 1 portion 5 yuan 560 Steamed stinky tofu 1 portion 2 yuan 430 Oyster omelet 1 plate 510~520 Small bowl of oyster noodles (410 grams) 410 1 bowl of noodle paste 390 Braised pork rice 1 Bowl 500 1 bowl of rice noodle soup (560 grams) 490 1 piece of fried chicken steak 800~900 1 portion of small intestine wrapped in large intestine 580 1 portion of small pancake wrapped in flatbread (100 grams) 370 1 portion of roasted mochi 2 pieces 240 1 bowl of red bean and taro balls ( 400 grams) 400 1 piece of taro cake 200 1 piece of beef tongue cake (thick) 248 1 piece of mochi (salty) 78 1 piece of mung bean cake 2 pieces 154 1 piece of shortbread cake 5 pieces 113 ◎Source: Nutritionist Xu Bihui, Nutritionist Xu Jiaqing .

This article is excerpted from issue 356