people often ask me, should we eat snacks? Do you have healthy snacks? When is the best time to eat? In fact, for children with large nutritional needs and small stomach capacity, snacks are necessary nutritional supplements. For adults, when the number of meals is insufficient, or when they can’t eat on time, “cushion hunger”, and sometimes need to eat snacks. I recommend the following snacks.

for most people, the better snack is yogurt. It has high nutritional value, convenient to eat, and has a good sense of satiety. It doesn’t matter if it is stored at room temperature for several hours. It is especially suitable for eating between two meals, preventing hunger and preventing excessive appetite of the next meal. Milk and soy milk can also play this role.

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all kinds of dried fruits are also good, such as raisins, dried jujubes, dried longan, persimmon, dried figs, dried apples, etc. they are also rich in antioxidant ingredients, minerals and dietary fiber while they are sweet. But the sugar content of dried fruit is as high as 80%, so it is not suitable to eat too much. Those snacks such as dried bananas, dried taro, fruit and vegetable chips also have nutritional value, but most of them are vacuum fried products with fat content of more than 15%. Pineapple slices, dried sweet potatoes and kiwi dried fruit are mostly preserved fruit preserves. They are not dried fruits. They also contain a lot of sugar, salt, sweeteners, flavors, and so on, and their nutritional value has been reduced a lot.

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all kinds of nuts and seeds, such as watermelon seeds, sunflower seeds, pumpkin seeds, peanuts, hazelnuts, almonds, pistachios, walnuts, etc., are also suitable for snacks between meals. They are rich in vitamin E, minerals and dietary fiber. But their fat is too much, only a spoonful should be eaten every day, otherwise it is easy to gain weight.

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actually have some “traditional” healthy snacks that are easy to be forgotten. For example, in the south, boiled soybeans, fennel beans and cream broad beans, in the north, roasted sweet potatoes, boiled corn and boiled peanuts, and in the waterside areas, boiled water chestnut, lotus root slices and water chestnut, etc. they can supplement quite a lot of minerals, dietary fiber and slowly digestible starch, which can inhibit appetite and control the rise of blood sugar. Generally speaking,

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generally speaking, the principle of eating snacks is as follows: try to choose foods from natural sources, and highly processed foods such as biscuits and snacks that can’t be seen from the ingredients should be kept away; try to eat between meals and before meals, and don’t eat snacks after a full meal, especially at night; if the amount of snacks is relatively large, the number of meals should be reduced to avoid obesity. ▲

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