[What snacks are healthy food]_Healthy food_What to eat
Snacks are meant to be eaten when you are hungry without a staple food, or when your mouth is lonely and idle.
People often think that children eat snacks and stop eating dinner.
Researchers at the University of Washington School of Medicine believe that snacking is beneficial.
Not only can promote the digestive system of children and eat snacks can also provide children with a sense of security, of course, snacks should also choose healthy foods, such as fruits, foods that help digestion.
According to the “Snack Survey for Chinese Residents”, over 60% of children and adolescents aged 3-17 eat snacks every day. However, most of their snacks are puffed foods, fried foods such as “junk food” and cold drinks.Physical development conditions have numerous adverse effects.
Excessive intake of unhealthy snacks is one of the important reasons for children’s overweight and obesity or loss of appetite, and malnutrition.
Recently, Professor Hu Xiaoqi, the director of the Student Nutrition Office of the Institute of Nutrition and Food Safety of the Chinese Center for Disease Control and Prevention, specially assisted parents in addressing the snack issues faced by children at the “Advocating Healthy Snacks for Adolescents” organized by the California Raisin Management Committee.
Hu Xiaoqi pointed out: “It’s instinct for children to like snacking. Eating healthy snacks at the right time will not only satisfy the children’s enjoyment, but also provide some energy and nutrients.
Therefore, children should be guided from the elementary school to choose snacks correctly, to starting from tastes and preferences, and to choose healthy snacks, so that children can enjoy the joy of snacks and get balanced nutrition.
Snacks can be divided into original product snacks, primary processed snacks and deep processed snacks.
Under normal circumstances, the original product snack and the processed snack are healthy snacks.
There are many types of healthy snacks in daily life, such as milk, soy products, nuts, fresh fruits, and unprocessed natural dried fruits (such as capers and passion fruit).
According to Hu Xiaoqi, the “5-A-Day” practice prevailing in Europe and the United States today is to consume no less than 5 servings of fruits or vegetables per person per day to achieve a healthy physique.
In fact, the fruits and vegetables consumed daily include not only fresh fruits or vegetables, but also the health and taste of dried fruits.
For example, 40 grams of raisins is equivalent to a supplement of fruit. It can help the stomach to move and provide energy for children.
For some children who like to eat dried plums and other candied fruits, Hu Xiaoqi stands out. Although candied dried fruits have natural fruit nutrients, sugar or salt is often added during processing, which affects their nutritional content.
In addition, let your children develop the habit of drinking water and drink less sugary beverages.
Do not eat snacks more than 3 times a day to avoid affecting your appetite.
Healthy Alternatives Healthy Alternatives: 1 chewy chocolate whole wheat bar, containing 118 calories and 5 grams.
Why: Whole wheat bars have the same structure and chocolate taste as biscuits, but they are slightly and mildly smaller than biscuits.
At the same time, it is easier to control the quantity of whole wheat bars in independent packaging. Children like to keep getting cookies from the biscuit bucket, but when they come in individually packed whole wheat bars, one or two is enough.
Healthy alternative: 300 ml of orange-flavored mineral water or freshly squeezed fruit juice, containing 50 calories.
Why: Orange-flavored mineral water contains vitamin C and folic acid, which can provide more than 50% of the daily vitamin C amount recommended by experts.
At the same time, freshly squeezed fruit juice concentrates calcium and vitamin D, and sugar content.
Healthy alternatives: 200 grams of baked corn flakes, 1/4 cup of microwave-dissolved low-fat cheese chips, 100 grams of full-fat potato chips, containing 169 calories, 3 grams aunt, 2.
5 grams of fiber.
Healthy alternative: 200 grams of whole wheat shortbread, containing 102 calories, 1 gram aunt, 2 grams of fiber, 58 grams of sodium.