Can snacks be delicious and healthy?Can!The trick to choose snacks for children ↓↓↓ (must read parents)

The summer vacation is here,

Scent of instant noodles,

Sweet jelly,

Chocolate's hug,

The temptation of lollipop ...

All of them are children's favorite.

The phenomenon of Chinese children eating snacks is more common,

One of the children in our country

A survey of 10 years of snack consumption behavior found that

Beijing, Shanghai, Guangzhou, Chengdu children

The consumption ratio of snacks reaches more than 98.0%.

Excessive intake of high sugar, high oil, high -salt snacks

It will affect the growth and development of children and adolescents.

This will cause children and adolescents

Caishable caries, diabetes and other diseases,

Not conducive to maintaining health.

In the past few decades,

The ultra -weight obesity rate of children in my country has grown rapidly,

The number of obesity exceeded 15 million.

2020,

Children at 6-17 years old have a super heavy fat rate of 19%, and

And continued to rise year by year.

"Snack deep poisoning",

Let many parents call "headache",

Although parents have emphasized many times:

"Don't eat too much snacks!"

For children,

Still useless.

Can you be healthy with snacks?

The answer is: Yes!

Should children really say "no" snacks?

of course not!

The appropriate time for children to eat some foods for three meals a day can be supplemented, which can have some benefits to health. Healthy snacks can provide a certain nutritional supplement for children with three meals a day, while excessive, unhealthy snacks affect children's normal growth and development, increasing the risk of dental caries and overweight obesity. Milk, fruits and vegetables, nuts, boiled eggs, etc. can also be used as snacks.

Children's period is a critical period for various dietary behaviors to form and solidify. The formation of healthy snack habits is one of the basis for ensuring that children's reasonable diet and balanced nutrition. Unhealthy dietary behavior not only affects the current nutritional status of school -age children and physical and mental health. It will also increase the risk of chronic diseases after adulthood.

It should be noted that snacks are not an independent food category, not to be eaten, let alone snacks instead of dinner.

Child snacks should be selected like this

Learn to watch food nutrition labels

The food taste preference formed in childhood will continue until adulthood. Once a bad eating habit is formed, it will be difficult to correct in the future and harm life. Healthy snacks are the first choice for natural and fresh food, but if it is really difficult to resist the temptation of fast food snacks, you should choose low sugar, low -salt and low -fat products. The nutrition labels of these products are best to meet the following conditions:

Latalized food: fat content ≤0.5 grams/100 grams (or milliliter)

Low -fat food: fat content ≤ 3 grams/100 grams, liquid ≤1.5 grams/100 ml

Low sugar food: food sugar ≤5 grams/100 grams (or milliliter)

Low sodium food: Food containing sodium ≤120 mg/100 grams (or milliliter) (1 gram of salt is about 400 mg of sodium)

It should be noted that some nutrient labels are marked with the nutrient content of 100 grams of food, and some may be the nutrient content of the food per portal (such as 15 grams). Parents must look at them carefully and not to be misled.

In addition to the nutritional component table, the ingredient table should also be taken carefully. The higher the ranking, the more ingredients. For example, only fresh milk in the ingredient table indicates that this is 100%pure milk, and if water and white sugar follow closely, it means that this is diluted milk. For those ingredients that are not understood at the end of the ingredients table, you should try to be as little as possible, especially various additives.

Photo source: United Nations Children's Foundation

These snacks

recommend!

Parents can choose foods with cleanliness, fresh and natural, high nutritional value, and three meals a day.

1. Fresh fruits such as apples, pears, bananas, citrus, etc., as well as vegetables that can be eaten raw, such as tomatoes, cucumbers, etc., rich in vitamins, minerals, and dietary fiber, which are the first choice for children's snacks.

2. Milk and soybeans and products such as milk, yogurt, soy milk, dried soybean, etc. can provide high -quality protein and calcium, which is also a good choice for snacks.

3. Original nuts, such as peanuts, melon seeds, walnuts, etc., are rich in protein, unsaturated fatty acids, minerals and vitamin E. They are also one of the traditional snacks in my country. They are essential food for the New Year.

4. There are also valley potato, such as whole wheat bread, boiled corn, steamed sweet potatoes, etc., can also be used as a snack for children.

These snacks

Please bypass it!

Unhealthy snacks mainly refer to foods with low nutrient content and high content of sugar, salt, and fat, such as candy, honey, sugar -containing beverages, potato chips, spicy strips and other foods.

Most of these foods are packaged foods. Vitamins and minerals have a certain degree of loss during processing, and the content of various food additives is relatively high. Long -term consumption may have an adverse effect on health. Children should not choose these foods. As a snack.

There are also some spicy bars that primary and secondary school students like to eat are relatively unhealthy foods. These foods are usually mainly wheat flour, adding more sugar, salt, and oil, and also contain various food additives. Frequent eating may cause some harm to health. It is not possible to use the "three -none" products that have no production date, quality qualification certificate or no manufacturer information as snacks. When choosing a pre -packaged food as a snack, you must learn to read the food label carefully, especially the nutritional component table, and prepare more healthy food for children to make snacks.

Choose the right time to eat snacks

1. Dinner is the main, a small amount of snacks

Snacks cannot be replaced by meals.

First, it is difficult to be as nutritious as dinner and cannot meet the various needs of the human body.

Second, you should cultivate children's reasonable three diet habits and eat less snacks.

Third, to ensure the number and quality of dinner, especially the number of breakfast, so that children will not take snacks to charges hunger.

2. Proper meals between classes or meals

Student children's body metabolism is strong. In order to prevent learning and exercise due to hunger, eating snacks "hunger" can not only provide energy for the body, make people energetic, but also prevent too much lunch and dinner.

3. Keep oral hygiene

Snacks with high starch content are easy to leave residues on their teeth. It is necessary to encourage children to develop the sanitary habits of brushing their teeth in the morning and evening and eating food to avoid tooth decay.

4. Be careful to eat snacks

In the process of watching TV or other leisure and entertainment, do not give your child snacks. Because in the process, it is easy to unconsciously intake, which causes obesity over time.

Children eat snacks

Parents should manage this way

1. Avoid or reduce the purchase of high -fat, salt and high sugar snacks.

2. To do a good job of example, you must also choose healthy snacks to make healthy snacks a habit.

3. When a child wants to eat snacks, it is preferably a fresh fruit, small handle, original nuts, pure milk or fresh vegetables.

4. If the child is at home, arrange a fixed snack time, and do not eat snacks at other times.

5. You can eat snacks appropriately after exercise.

6. Do not eat snacks half an hour before going to bed.

7. Playing or watching TV, etc., do not eat snacks.

Source of this article ｜ Comprehensive from China Education News, the official website of the United Nations Children's Foundation, the official website of the China Nutrition Association, the Nutrition Room of the Nutrition and Health Institute of the China Disease Control and Prevention Center, "Popular Health" magazine, health China, etc.

Image source ｜ Except labeling, the rest are from pixabay

Editor in charge ｜ Wang Jiashi

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