Introduction: In fact, snacking can be beneficial when done scientifically. Experts have conducted extensive research and believe that snacks can better meet the body's needs for various vitamins and minerals. Calories from snacks account for 20% of total calorie intake, vitamins account for 15% of total intake, minerals account for 20%, and iron accounts for 15%.
What can you snack on?
Fruits
Fruits contain glucose, fructose, and sucrose, which are easily absorbed by the body. The organic acids in fruits can aid digestion and stimulate appetite. Fruits contain pectin (a type of soluble dietary fiber), which helps prevent constipation. Fruits are also a major source of vitamin C.
Grain Foods
Grain foods high in carbohydrates, made into puffed snacks, are crispy and easy to digest, and can be consumed in moderation. In addition, soft bread, cake, and crisp cookies can be chosen as afternoon snacks.
Nuts
Nuts, such as peanuts, melon seeds, pistachios, hazelnuts, and walnuts, are high in oil. After processing, they not only taste delicious but also contain essential fatty acids, B vitamins, trace elements like zinc, and other nutrients the body needs.
Candy
Candy snacks are pure-calorie foods. Although chocolate contains some protein and fat, it mainly provides energy, so its nutritional value is not high. Additionally, sweets are one of the causes of cavities and should not be chosen as frequent snacks.
Popsicles and Ice Cream
Popsicles and ice cream are the most popular snacks, especially in hot summer. These cold treats, mainly made from milk, contain nutrients like protein, fat, and carbohydrates, and are also high in calcium. However, because these foods are high in sugar, eating too much can affect appetite and irritate the gastrointestinal tract.
Many people who have poor appetite and a sallow, thin physique go to the hospital for medical advice, but no organic lesions are found. Traditional Chinese medicine practitioners diagnose this as "disharmony of the spleen and stomach." Some people are diagnosed with "superficial gastritis" after frequent abdominal pain, which is related to the excessive consumption of cold foods.
How should you snack?
Snack choices vary by age group. Some nuts are high in protein and fat, while some dried fruits are concentrated sources of minerals and dietary fiber.
Fish jerky and beef jerky can be tough on the teeth, so children and the elderly should eat them with caution. You can choose alternatives like meat floss or chicken floss.
Cheese is an excellent food, very high in protein and fat. Even a small amount is highly nutritious and easy to digest, so you can eat more of it.
Eating one or two pieces of chocolate is harmless. It is very high in calories, and eating too much can ruin your appetite for regular meals. For people who are overweight, excessive sugar intake can be stored as fat in the body.
Generally, people hope that their three main meals provide adequate nutrition, with snacks serving as supplements or meals between the main ones. It is necessary to pair them nutritionally; for example, a bottle of lactic acid drink with 10 small cookies. You cannot use four or five small gelatin cups as a snack, as they have no nutritional value. Eating a bag of puffed snacks as a snack is not as good as drinking a bag of plain yogurt.
Snacks should not overshadow main meals
After all, snacks are just a secondary source of nutrition and cannot replace main meals. Their quantity should be limited, and their variety should be chosen wisely. Parents can give their children a small amount of high-calorie food in the morning, such as 2-3 pieces of chocolate, 1 piece of cake, or 2-3 cookies. After a nap, they can drink some warm water and have some fruit in the afternoon. No snacks should be given after dinner; it is better to drink a glass of milk before bed. Pay attention to food hygiene: wash your hands before eating snacks, and brush your teeth or rinse your mouth afterward.