Can often eat: fresh vegetables, fresh fruit. Such as tomatoes, cucumbers, bananas, pears, peaches, apples, oranges, watermelons, grapes and so on.
Proper consumption: dried fruits and vegetables processed with sugar or salt. Such as seaweed slices, dried apples, raisins and dried bananas.
Limited consumption: canned food and candied fruit. Snacks such as canned fruit and preserved fruit have high sugar content, and some nutrients are lost in the production, so they should be eaten in limited quantities.
Nuts snacks
Nuts such as walnuts, melon seeds, peanuts, cashews, pine nuts, almonds and hazelnuts are rich in high-quality plant proteins, potassium, magnesium, phosphorus, calcium, iron, zinc, copper and other minerals. They are also good sources of vitamin E, vitamin B 1, vitamin B2, nicotinic acid, folic acid and dietary fiber, and they are snacks with high nutritional value.
Can often eat: peanuts, walnuts, melon seeds, almonds, pine nuts, hazelnuts and so on. Oil, sugar and salt are not added in the production process.
Moderate consumption: once the above nuts are covered with oil, sugar and salt, they belong to "moderate consumption" snacks, such as amber walnut kernels, fish-skin peanuts and salted cashews.
Cereal snacks
There are many cereal snacks, such as biscuits, bread, cakes, instant noodles, puffed food made of various starches, etc.
Often eaten: Cooked corn, sugar-free or low-sugar oatmeal, graham crackers and other snacks with less fat, sugar and salt are excellent sources of cellulose. This kind of food is not only low in fat and energy, but also contains a lot of nutrients, such as B vitamins, vitamin E, potassium, selenium and iron.
Proper consumption: cakes, biscuits, etc. Because they add fat, salt and sugar.
Limited consumption: puffed food, cream sandwich biscuits, instant noodles, cream cakes, etc. It is rich in fat, salt and sugar.
Jidu bean products snacks
Beans can provide excellent plant protein and are rich in calcium, phosphorus, iron, zinc and B vitamins, which can promote health and enhance memory.
Can often eat: soybean milk, baked soybeans and so on. No oil, sugar and salt added.
Suitable for eating: processed tofu rolls, exotic broad beans, dried marinated beans, etc.
Potato snacks
Potatoes include potato (potato), sweet potato and cassava. They not only provide rich carbohydrates, dietary fiber and B vitamins, but also contain more minerals and other vitamins, which have the dual benefits of cereals and vegetables.
Can be eaten regularly: when steaming, boiling and baking potato snacks, you can eat them regularly without oil, sugar or salt.
Suitable for eating: sweet potato balls, dried sweet potatoes, etc. Because more oil, sugar and salt are added in the production process.
Limit consumption: potato chips, French fries, etc. Because the energy is greatly increased in the cooking process, not only some nutrients are lost, but also some of them contain the toxic substance acrylamide.
Drinks snacks
Common drinks mainly include carbonated drinks, fruit and vegetable juice drinks, milk-containing drinks, vegetable protein drinks, tea drinks and so on. Except for some freshly squeezed fruit and vegetable juices, most drinks contain high sugar and energy. Excessive drinking will increase the absorption of nutrients and may increase the risk of diseases such as dental caries, obesity and metabolic syndrome. For children and teenagers, it is best to get into the habit of drinking boiled water.
Regular consumption: Juice fresh vegetables and fruits, such as freshly squeezed orange juice, watermelon juice, celery juice, carrot juice, etc.
Proper consumption: fruit (vegetable) drinks, such as hawthorn drinks, almond dew, lactic acid drinks, etc., are added with sugar in the production process, and the juice content exceeds 30%.
Limit consumption: carbonated drinks such as high-sugar soda with high sweetness or bright pigment.
Candy snacks
Candy snacks mainly include all kinds of candy and chocolate.
Proper consumption: Chocolate contains high fat and energy, but it is also rich in nutrition, which can prevent cardiovascular diseases, enhance immunity and lower blood cholesterol levels. Especially dark chocolate has less fat than other chocolates, so it is recommended to eat it properly.
Limit consumption: candy with high sugar content, such as milk candy and fruit candy, provides more energy, which is easy to cause dental caries and is not conducive to oral health. It is a limited consumption level, so it is recommended to eat as little as possible.
cold drink
In hot summer, it is ok to give children some cold drinks, but most foods such as popsicles and ice cream have high sugar content and energy, so it is not recommended to eat them often.
Proper consumption: cold drinks with low sweetness, mainly fresh milk and fruit, such as fresh milk ice cream and fruit ice cream with good quality.
Restricted consumption: cold drinks with very high sweetness and bright colors.