Eat, eat, eat. Eat non-stop when you are at work! Are there any rules for eating snacks?!

Snacks are a magical thing.

When you are in a good mood, you should eat; when you are in a bad mood, you should also eat

Why do you love to eat snacks?

At that time it was because

As a human being, you should be happy.

Studies have shown that when people eat snacks, especially sweets, dopamine will be released. It is this that makes you let go of anxiety and feel happy! However, eating snacks does make people fat and cause other diseases. How can we eat more healthily? As a worker with 30 years of experience in snacks, I will give you some practical suggestions!

Principles of choosing snacks

Low-fat, low-salt, and low-sugar foods are preferred

Prioritize nutrient-dense whole foods

What snacks can I eat?

Fresh Fruits and Vegetables

Fresh fruits and vegetables are always the best snacks. You should ensure adequate intake of fresh fruits and vegetables every day. They are high in water content and are an important source of vitamin C, carotene, calcium, potassium, magnesium and dietary fiber. You don’t have to worry about gaining weight if you eat them in moderation.

Low in sodium, sugar, and fat-free dairy products

Dairy products are rich in protein and calcium, and also have a certain sense of fullness, which can quickly dispel hunger. But when choosing, you should pay attention to the ingredient list to see whether it is a low-sodium, low-sugar, or skimmed dairy product.

Original nuts

Original almonds, walnuts and other nuts that are not fried in oil are rich in plant protein, healthy unsaturated fats and dietary fiber, which can provide a sense of fullness. Chewing slowly when eating will achieve a better satiety effect. Nuts are high in calories, and a small handful a day is enough. Don't eat them to the point where you can't stop.

Dark Chocolate

Dark chocolate is chocolate with a cocoa powder content of more than 75%. The calories in dark chocolate are not too high. Eating some dark chocolate properly can not only control your diet, but also promote digestion, enhance the body's metabolic efficiency, and help lose weight.

Instant oatmeal

Instant oatmeal has a strong sense of fullness. Take a little water or skim milk to soak it and it will be a low-calorie snack. You can also add a small amount of fresh fruit to increase the taste. Avoid instant oatmeal with added ingredients such as saccharin, creamer, non-dairy creamer, or sweet fruit oatmeal, otherwise you will gain weight the more you eat.

Nori

Seaweed has low fat and cholesterol content and is rich in minerals and dietary fiber. You can eat a few slices when you are hungry. When choosing, remember to check the nutrition label on the package. It is best to choose the type with less salt, sodium and oil.

What snacks should you avoid? Eat less?

Ice cream, cream cakes, various cookies, pastries, candied fruits, spicy strips, French fries, fried chicken, sugary drinks... those foods that sound and look unhealthy should be eaten less! These foods are "four highs": high fat, high calories, high sodium, and high sugar. If you don't control the total amount and eat more, the "three brothers of the high family" (high blood pressure, high blood sugar, and high blood lipids) will definitely haunt you, so it's better to stay away from them!

When is the best time to eat snacks?

Don’t eat snacks too close to your main meals; it’s best to have a gap of about 1 hour.

☑ Don’t eat snacks before bed.

☑ Don’t eat snacks while watching TV, walking, or working, as you will eat more unconsciously.

☑ Do not eat while exercising or playing to avoid choking on the trachea and causing suffocation.

How much to control?

☑ Eat enough for three meals a day according to your own basal metabolic rate. It is advisable to eat some snacks appropriately on the basis of exercise, but if you consume enough and do not exercise, you should forget about snacks.

☑ Try to choose snacks in small packages to avoid eating too much at one time.

☑ Drinking some water before eating can suppress appetite and reduce intake to a certain extent.

Food ingredients matter!

In the nutrition information table, the state requires that these five nutrients must be marked:

☑ Energy

☑ Protein

☑ Fat

☑ Carbohydrates

☑ Sodium and other nutrients may be labeled optionally.

One of the columns is the nutritional content, usually per 100g, per 100ml or per serving of the edible part of the food. Be sure to read the unit clearly before eating.

NRV% refers to the percentage of the element required by our body in one day per 100g or 100ml or each serving of food.

If you want to know the sodium and sugar content of the snacks you buy, just look at the ingredient list!