As a nutritionist, we can't just watch snacks, right? Let me sort out how to buy you snacks, so that you can be healthy and satisfy your desire.
3, give you a reassurance first-snacks can be eaten! As long as it is a qualified product produced by a regular manufacturer, it is no problem to eat it.
4. Snacks are always regarded as a scourge, not because of any toxic and harmful ingredients added, but because they are so delicious that it is easy to eat more of a certain snack, resulting in insufficient other nutrients and finally unbalanced nutrition.
5. Like, is eating broccoli healthy enough? But eating only broccoli for every meal, the body still can't stand it.
6. When buying snacks, it is basically no problem to keep an eye on the three indicators. Let's talk about it one by one.
7. The first one is of course heat. Eating too much and gaining weight is always the biggest risk. Give you a reference value: if the calorie per 100g is less than 300 calories, it is a low-calorie snack-what if it is higher than 300? Not so good, eat less ... By the way, the calorie unit of some snacks is kilojoules, which is roughly converted into kilocalories. If kilojoules are divided by 4, it is approximately equal to kilocalories.
8. The second thing to pay attention to is sugar and salt. First of all, we should know that the higher the ranking in the ingredient list, the more materials are used for this ingredient, so try not to buy all kinds of sugar with high ranking in the ingredient list.
9. As for salt, although many snacks are not salty. There is really a lot of salt when processing. What should I do? Look at the nutrient composition table. The suitable intake of sodium for adults is 1500mg per day. Look at the nutrient composition table of snacks in your hand and calculate how much you can eat every day-be careful, don't forget to include salt when you eat.
10, and the third one is trans fatty acids. If possible, it's best not to touch this thing at all. Nowadays, many snacks will be labeled as trans fat-free, which is very convenient. What if there is no label?
1 1. Look at the nutrient composition table. If there are these dangerous molecules, we should pay attention to them: hydrogenated oil, vegetable oil, cocoa butter substitute, vegetable cream and vegetable shortening.
12, vegetable oil is easy to produce trans fat during thermal processing, so you must pay more attention to the unmarked fried food, cupcakes and baked goods on the street.
13, if you can eat several kinds of snacks at a time-a few nuts, a little dried meat, a fruit, and half a packet of potato chips, on the premise of not eating enough-it must be on the premise of not eating enough, forget it-the nutrition is quite balanced, which can meet your desire. Why not?
14. Today we talked about the overall idea. Tomorrow we will take a look at the snack lists of the two teachers and see how to choose snacks.