Do snacks lead to obesity? Do snacks ruin our appetite and cause malnutrition? Do snacks distract us? Are snacks really that "unforgivable"?
People often think that eating snacks means skipping meals. Researchers at the Washington University School of Medicine, however, believe that snacks can be beneficial.
Seeing the endless aisles of snacks in the supermarket and the variety of snacks on colleagues' desks, are we truly "fond of snacks but find it hard to admit"? Or can't we help but put a little pastry in our briefcase and a small piece of chocolate in our pocket.
Because—our bodies get hungry
Three or four in the afternoon seems to be the prime time for office snacking. Our bodies start to signal hunger, and we need to refuel. So, snacks from drawers, handbags, and pockets all make their way to the desk: chocolate, dried squid seaweed, meat jerky... Or ordering takeout downstairs with colleagues like pineapple buns, duck necks, pizza, egg tarts... After temporarily putting work aside, getting up for a short stretch, it's time to enjoy a brief "afternoon tea" in the office.
Expert: Eating smaller, more frequent meals is a healthy eating habit. Office workers may experience mild hunger between three main meals. If they can eat some easily digestible and nutritious snacks in moderation, it can provide the body with energy and nutrients, prevent hunger, and ensure a more comprehensive intake of nutrition. Having overly concentrated meals with large portions and long intervals in between is actually very unhealthy for the digestive system. It is recommended to try "spreading out" food and adopting a "3+3" model of smaller, more frequent meals—three main meals at 70-80% fullness and three "mini-meals" in small portions. This way, the digestive system is not overly burdened. The burden on the heart, gallbladder, and pancreas after meals is also reduced; the feeling of fullness after "mini-meals" can effectively burn excess fat, making this eating habit very effective for weight control. At the same time, the likelihood of dizziness caused by low blood sugar is also greatly reduced.
Because—work is stressful and needs stress relief
Staring at a computer screen all day, piles of documents, and endless phone calls can be very stressful. If you happen to be a snacker, then preserved plums, almonds, and other snacks are surely within arm's reach on your desk. You might stock up on them once a week. While working on the computer, you can chew gum, suck on a preserved plum, or drink a milk tea to relieve stress during a busy workday.
Expert: There's a scientific basis for stress relief through snacks. From a nutritional perspective, when you're feeling frustrated and unable to concentrate due to a heavy workload, it's a good idea to eat an orange. It has a calming effect and helps maintain normal brain function. A moderate amount of preserved plums can alleviate irritability because they are rich in citric acid and minerals. Citric acid is anti-aging, and minerals help balance the blood's pH level. Psychologically, using snacks to relieve stress is a form of self-suggestion. Positive self-suggestion can improve our work efficiency. The sense of comfort that comes from enjoying snacks can help alleviate tension.
Because—snacks are my breakfast and lunch
Morning time is all for sleep. The time from waking up to leaving the house is a race against the clock. Breakfast time? It has to be squeezed into work hours. A bag of milk is put in the briefcase every day, and chocolate and cookies are always kept in the office drawer. Work lunches are uninspiring; opening the container always makes you sigh, "Same old thing," which is enough to lose your appetite, let alone fill your stomach. I'm used to bringing a bottle of fruit and vegetable juice every day, or brewing a cup of coffee or Tang. A few milk candies provide energy, beef jerky or potato chips satisfy cravings, and breakfast and lunch are both handled this way.
Expert: Main meals are irreplaceable. The nutrition provided by snacks is far less balanced and comprehensive than that of a main meal with a greater variety of foods. The sugar content in snacks is also significantly higher than in main meals. Therefore, one should never think that just because snacks have a "healthy" look, they can be eaten in large quantities to replace main meals. Besides, deficiencies in calcium, iron, zinc, and vitamin A are very common. A balanced intake of nutrients still relies on the three daily meals.
At the same time, many snacks are not substitutes: milk beverages cannot replace milk. Milk beverages are mainly made with a small amount of dairy products, plus sugar, cocoa, coffee, fruit juice, edible flavorings, and colorings, resulting in a significant decrease in nutritional value. Fruit and vegetable juice cannot replace fruit. The biggest drawback of fruit and vegetable juice is its severe lack of fiber. High sugar content and the use of additives can directly lead to a loss of appetite. Sweetened drinks cannot replace plain water. Not only do sweetened drinks not quench thirst, but their high sugar content increases the risk of obesity and can easily induce heart disease and diabetes.
Healthy alternative: 1 chewy whole wheat chocolate bar, containing 118 calories and 5 grams of fat.
Why: The texture and chocolate flavor of a whole wheat bar are similar to cookies, but with much less fat and calories. At the same time, individually packaged whole wheat bars make portion control easier. Children tend to continuously take cookies from a jar, but with individually packaged bars, one or two pieces are enough.
Healthy alternative: 300 ml of orange-flavored mineral water or fresh-squeezed juice, containing 50 calories.
Why: Orange-flavored mineral water contains vitamin C and folic acid, providing more than 50% of the daily recommended amount of vitamin C. Fresh-squeezed juice is rich in calcium and vitamin D with low sugar content.
Healthy alternative: 200g of baked corn chips, 1/4 cup of melted low-fat cheese shreds, 100g of baked potato chips (no oil), containing 169 calories, 3g of fat, and 2.5g of fiber.
Why: Cheese is higher in calories, but it is an excellent source of low-fat, high-calcium, and high-protein food. At the same time, baked potato chips not only add a spicy flavor but also contain vitamin A and beta-carotene.
Healthy alternative: 1 medium-sized apple, sliced, with 1 teaspoon of fat-free caramel dip, containing 140 calories, 0g of fat, and 3g of fiber.
Why: Handing a child a whole apple, even a sweet and tempting one, might be rejected. If you slice the apple and drizzle some honey on it, or pour melted chocolate sauce over the apple slices or strawberries, it might be more appealing to children.
Healthy alternative: 200g of raspberry yogurt, made with 100g of plain low-fat yogurt, 1/2 cup of fresh or frozen raspberries, 1 teaspoon of vanilla extract, and 2 ice cubes, containing 140 calories, 2g of fat, and 5g of fiber.
Why: Both of these cold desserts provide 25% of a child's daily calcium needs, but the yogurt has more protein and a significant amount of fiber. Raspberries are nutritious, a high-energy fruit with low sugar, high fiber, and rich in disease-preventing antioxidants.
Healthy alternative: 1/2 cup of blueberries, containing 42 calories, less than 1g of fat, and 2g of fiber.
Why: Grapes have twice the sugar content of blueberries and half the fiber. Any type of berry fruit can provide more nutrients.
Healthy alternative: 200g of baked potato chips, containing 110 calories, 1.5g of fat, and 150mg of sodium.
Why: Baked potato chips are more nutritious than french fries. Baked products do not contain trans fats. Trans fats are created when liquid vegetable oil is processed into a solid form, such as in margarine and shortening. Studies show they are very high in cholesterol and increase the risk of coronary heart disease.
Healthy alternative: 1 pudding sundae, made with 1/2 cup of fat-free chocolate pudding, 1/2 of a sliced banana blended into a sauce, and 1 amazake cherry.
Why: Heat the pudding in the microwave, pour the banana sauce over it, and top with a cherry. The combination of hot pudding and cold banana sauce creates a temperature difference, and the vibrant colors are a child's favorite.
Healthy alternative: 1/2 cup of nuts and dried fruits: 300 calories, 12g of fat, 43g of carbohydrates, 3g of fiber.
Why: Nuts and dried fruits might be high in calories, but most of these calories come from the healthy fats in nuts. In fact, nuts are one of the few foods added to a healthy diet. They are low in saturated fat and cholesterol, which is beneficial for preventing heart disease. Nuts and dried fruits are also rich in fiber and magnesium, which are not found in candy.
Healthy alternative: 200g of whole wheat crispbread, containing 102 calories, 1g of fat, 2g of fiber, and 58mg of sodium.
Why: Crackers may seem harmless, but they are very high in sodium and fat, low in fiber, and contain trans fats that increase the body's cholesterol.
Healthy alternative: 1/2 cup of plain popcorn, 1 teaspoon of fat-free cheese shreds, containing 98 calories, 1.5g of fat, 16g of carbohydrates, and 2.5g of fiber.
Why: A small serving of buttered popcorn contains a lot of fat, and children usually don't stop at just one cup. Using plain popcorn and adding your own seasonings creates a unique and nutritious flavor that children can enjoy in large quantities.