snacks refer to all kinds of food eaten during non dinner time. Snacks are not only loved by children, but also loved by many adults. For eating snacks has always been a view that eating snacks is not a good habit. In fact, eating snacks moderately is not only a kind of enjoyment, but also can provide a certain amount of energy and nutrients, and sometimes can play a role in relieving tension. Therefore, eating snacks is not an arbitrary behavior.

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snacks can provide a certain amount of energy and nutrients. Therefore, snacks are an integral part of the whole day dietary intake, which should be taken into account in the assessment of energy and nutrient intake. Some people pay special attention to control the intake of three meals a day, and often ignore the energy from snacks. When chatting, watching TV or listening to music, they eat snacks constantly, and unconsciously eat more energy. Some people think that snacks are low in energy and rich in nutrition. Replacing meals with snacks can reduce energy intake and get adequate nutrition. In fact, snacks are also a kind of food, but they are not as many as the types of food at dinner. Therefore, the nutrients provided by snacks are far less comprehensive and balanced than meals. Moreover, some snacks contain a lot of energy. If you eat more, you will also have too much energy.

when choosing snacks, it is recommended to pay attention to the following points:

(1) according to their own weight and meal intake situation to choose their own snacks, if the three meals of energy intake is not enough, you can consider the choice of energy rich snacks to supplement; weight already belongs to overweight or obesity, you need to control the intake of energy, snacks containing more sugar or fat should be limited, try to eat less; if the three meals of vegetables If you don’t eat enough fruits, you should choose vegetables and fruits as snacks.

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(2) when choosing snacks, they should consider from the perspective of nutrition and health, such as fruits (rich in dietary fiber, vitamins and minerals), yoghurt (comprehensive nutrition, high calcium content), nuts, etc., as nutritional supplements besides three meals a day. Nuts are a kind of nutritious food. They are delicious but should be appropriate. Nuts include walnuts, almonds, pine nuts, peanuts, hazelnuts, chestnuts, cashew nuts, melon seeds and so on. They are rich in vitamin E, trace elements and more dietary fiber, which are beneficial to health.

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(3) should eat snacks between meals, do not affect the appetite when eating dinner. You can also have some snacks after dinner 2 hours, but you should not eat any more half an hour before going to bed. Try not to eat snacks while watching TV.

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(4) the amount of snacks should not be too much, so as not to affect the appetite and appetite of the meal; in the same kind of food, you can choose the lower energy to avoid excessive intake of energy.

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(5) pay attention to oral hygiene, develop the habit of brushing teeth in the morning and evening, reducing the number of snacks, gargling after eating snacks and not eating snacks before going to bed. It affects the health of teeth.

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