Using "healthy food" as a snack, is it "healthy"?
Snacks are not only loved by children, but also loved by many adults.
There has always been a view on snacking, that snacking is a bad habit.
In fact, the treatment of snacking cannot be generalized simply, and it cannot be arbitrarily said to be an unhealthy eating behavior.
Snacks also have many benefits
Snacks refer to all kinds of foods eaten during non-meal time. Moderately eating snacks is not only a kind of enjoyment, but also provides a certain amount of energy and nutrients. Sometimes it can also relieve tension and provide a certain amount of energy and Nutrients, especially for children and adolescents who are in the growth and development period and have strong nutritional needs, are a good supplement to the regular meal.
Choosing snacks should be considered from the perspective of nutrition and health, and it is advisable to choose some healthy foods.
For example: fruits are rich in dietary fiber, vitamins and minerals, yogurt has comprehensive nutrition and high calcium content, nuts (walnuts, almonds, pine nuts, peanuts, hazelnuts, chestnuts, cashews, melon seeds, etc.) are rich in vitamin E, trace elements and more More dietary fiber.
Be wary of energy intake "unknowingly"
Choosing these relatively healthy foods as snacks is indeed healthier than eating fried foods and baked goods.
However, eating snacks without restraint can also bring health problems.
Snacks are an integral part of the entire day's diet. People should include snacks when assessing their energy and nutrient intake.
Some people pay special attention to controlling the intake of three meals a day, but ignore the energy from snacks. While chatting, watching TV, listening to music, and eating snacks, they consume a lot of energy without knowing it.
Others believe that these "healthy" snacks are low in energy and rich in nutrients, and using them instead of meals can reduce energy intake while obtaining adequate nutrition.
In fact, snacks are not as diverse as regular meals, and the nutrients they provide are far less comprehensive and balanced than regular meals. If you consume too much, it will not only lead to excess energy, but also affect the intake of other nutrients.
Eat healthy snacks, pay attention to these points
First, you should choose snacks that suit you according to your weight and meal intake, and control your intake.
If the energy intake of the three meals is small and the energy requirement is high, you can consider choosing snacks rich in protein and carbohydrates to supplement; if you have entered the "rank" of overweight or obesity, you need to control energy intake and avoid sugar And snacks with higher fat content, or eliminate snacks; if you eat less vegetables and fruits in your three meals, you can choose vegetables and fruits as snacks.
Second, it is advisable to eat snacks between meals, so as not to affect the appetite for meals.
Try not to eat snacks when watching TV or chatting, so as not to unknowingly consume too much.
Third, among similar snacks, one with lower energy should be selected to avoid excessive energy intake.
Fourth, pay attention to oral hygiene after eating snacks, especially children and adolescents, should develop the habit of brushing your teeth in the morning and evening, reducing the number of snacks, and gargle after eating snacks.
Text/Ma Guansheng
(Dean of the School of Public Health and Department of Food Hygiene, Peking University)