The reason why many people refuse snacks is that they are generally high in oil, sugar and salt, which is not good for the body. But a lot of times, it's really hard to keep snacking in check, and cutting out snacking altogether in your life is a lot less fun. So, for people who love to snack, what kind of snacks are relatively healthier? What are some healthy snacks? Experts at the Shanghai Food Expo have made detailed science popularization.

Don't be fooled by low-calorie snacks

The "sudden rise" of low-calorie snacks on the market is the consumption object of many young people, and the primary need of most consumers to choose healthy food is "delicious and eat not fat", and the propaganda word led by healthy snacks is "low calorie", and the purpose of weight loss is achieved by controlling calories.

Healthy snacks mostly use raw material replacement and process optimization to reduce the calories in food: for example, jerky replaces traditional pork and beef with plant protein meat; Dehydrating chips at low temperatures instead of frying puffed foods; Hot and sour powder with konjac noodles or powder to replace the usual powder; Or substitute sugar substitutes for traditional cane sugar in drinks and pastries.

Be aware, however, that "low calorie" is not the same as "healthy." Sugar, sodium, fat, protein and other content should also be used to measure whether snacks are healthy indicators. Therefore, when choosing snacks to master the "two choices".

1. Choose foods low in sodium, sugar, and fat

The reason why the outside restaurant meal is more attractive is mainly due to its "heavy taste", and this "heavy taste" is determined by salt, refined sugar, lipid substances and other condiments.

However, eating too much sodium will inevitably increase the metabolic burden of the kidney, affect the normal function of the kidney, and even cause damage; Excessive intake of refined sugar can lead to dental caries, obesity, diabetes and other problems. A large intake of fat will increase the risk of cardiovascular and cerebrovascular diseases such as obesity and dyslipidemia.

Therefore, the purchase of snacks should pay attention to the "nutrition facts table" in the food label, and buy "light flavor" snacks with low sodium, sugar and fat content.

2. Choose fresh, hygienic, low-processed foods

Relatively speaking, fresh and hygienic food has higher nutritional value, more pure taste and higher safety factor. Less processed foods, which contain less salt, refined sugar, trans fatty acids and so on, are more likely to ensure good health.

What works for you is best

Another key part of eating healthy snacks is choosing the right snacks for you.

You can compare your current meal with the "Dietary Guidelines for Chinese Residents" and then choose the insufficient part with snacks.

For example, many people do not have enough dietary fiber intake at dinner, so they can choose fresh fruits and vegetables as snacks; In the absence of high-quality protein in the meal, you can drink some milk or yogurt in your free time and eat a boiled egg. For people with special physical conditions, they should choose snacks carefully.

Children and teenagers should pay more attention to snacks

When it comes to snacking, it's still children and teenagers, but this group is also the one that should pay the most attention to snack types.

In 2018, the National Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention and the Chinese Nutrition Society jointly compiled the "Snack Food Guide for Children and Adolescents in China (2018)", which provides guidance on snack consumption for children and adolescents (ages 2 to 17).

The guidelines recommend that children and adolescents should not provide more than 10 percent of their total energy intake from snacks throughout the day. It is recommended to choose foods that are not consumed in the main meal as snacks, such as milk and dairy products, fruits, nuts. Snack less frequently and in small portions throughout the day. It is best to leave 1.5 to 2 hours between snacks and meals.

Nowadays, there are all kinds of snacks on the market, many of which are high in sugar, fat and salt. Although these snacks can meet everyone's needs for taste from the perspective of seasoning, they have no small impact on the health of children and adolescents.

As an adult, you can occasionally meet your mouth, but long-term consumption of these "three high" foods will also pose a threat to cardiovascular and cerebrovascular diseases.

If you would like to learn more about the food industry, please visit the SIAL Shanghai website for more information.

Source:CHINA SCIENCE COMMUNICATION

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