Introduction: The Spring Festival is just around the corner, which means it's time for the annual grocery shopping. As an indispensable part of Spring Festival shopping, snacks can be overwhelming in the supermarket. Do you know how to choose? Let's explore what makes a "good snack" below.
To learn more about Spring Festival shopping, check out our special feature: Make Your New Year Goodies
A List of Good Snacks
1. Almonds
Nutritional Value: Almonds are rich in protein, fat, carbohydrates, carotene, B vitamins, vitamin C, vitamin P, and other nutrients such as calcium, phosphorus, and iron. The carotene content in almonds is second only to mangoes among fruits, and large flat almonds are known as the "anti-cancer fruit."
2. Pistachios
Nutritional Value: First, they can protect the heart. Pistachios are rich in arginine, which can help prevent arteriosclerosis, lower blood lipids, reduce the risk of heart attacks, lower cholesterol, and alleviate acute stress responses. Second, they can protect vision. The purple-red skin of pistachios contains anthocyanins, a natural antioxidant, while the green kernels are rich in lutein, which not only has antioxidant properties but is also beneficial for protecting the retina.
3. Walnuts
Nutritional Value: Walnut kernels are rich in nutrients. Every 100 grams contains 15-20 grams of protein, 60-70 grams of fat, and 10 grams of carbohydrates. They also contain various trace elements and minerals essential for the human body, such as calcium, phosphorus, and iron, as well as vitamins like carotene and riboflavin. The main component of the fat in walnuts is linoleic acid glyceride. After consumption, it not only does not raise cholesterol but can also reduce the absorption of cholesterol in the intestines. Therefore, it can be used as a nourishing food for patients with hypertension and arteriosclerosis.
4. Pumpkin Seeds
Nutritional Value: Pumpkin seeds are rich in pantothenic acid, which can help relieve stable angina and has a blood pressure-lowering effect.
5. Pine Nuts
Nutritional Value: Pine nuts contain protein, fat, and carbohydrates. Most of the fat consists of beneficial essential fatty acids like linoleic acid and alpha-linolenic acid. They are also rich in calcium, phosphorus, and iron, and regular consumption can be nourishing and strengthening.
Precautions for Eating Snacks During the New Year:
1. Fruits contain vitamins and fiber, and nuts contain unsaturated fatty acids, which can protect the heart and fight aging. However, nuts are high in fat and calories, so limit your intake to a maximum of ten per day. Generally, plain nuts are better than those with sweet, salty, or spicy flavors. Cooked nuts are better than raw ones, and boiled or roasted nuts are better than fried ones.
2. Dried fruits are rich in minerals and fiber. Dark chocolate is good for the cardiovascular system and can also relieve stress. However, when purchasing, pay attention to the nutrition facts and choose those that are low in fat, calories, salt, sugar, and additives.
3. It is more suitable to eat fruit after dinner, and it's best to eat a little less dinner, setting aside the portion in advance. But don't eat dried fruit, as it contains about 80% sugar and can easily lead to weight gain. Especially dried banana chips and taro chips are mostly vacuum-fried products with a fat content of over 15%. Also, remember to rinse your mouth after eating to avoid damaging your teeth.
4. Although nuts and seeds are nutritious, they contain too much oil, so you should only eat one tablespoon per day. It is not suitable to eat them after dinner. It's important to note that you should not watch TV while snacking, as you can unconsciously eat too much and exceed your calorie limit.
5. For the elderly, it is best to eat snacks to maintain a state of neither being too hungry nor too full. The elderly can eat some fresh fruit around 10 AM, and a handful of nuts like walnuts or almonds, or dried fruits rich in vitamin C and antioxidants like red dates and raisins, around 3 PM. Drinking a glass of milk before bedtime can improve sleep quality and also supplement calcium.