How to Snack? 15 Healthy Snack Recommendations
For a long time, everyone has asked me to recommend healthy snacks, but I basically only eat fruits, yogurt, nuts, and basically don't eat almost any packaged small snacks.
To give everyone a comprehensive recommendation, I've searched the entire internet for a long time, and finally did my homework and handed it in!
Below, I'll start with the concept of snacks, explain the standards for healthy snacks, and recommend some healthy snacks and eating methods.
1. What are snacks?
Many friends think that chips, pastries, chocolate, and ice cream are snacks.
This understanding of snacks is narrow.
Snacks refer to all food and drinks consumed outside of meals (excluding water).
In other words, snacks are side dishes, so you can snack on corn sticks or a bowl of porridge between meals.
2. What are the standards for healthy snacks?
The healthiest snacks are fresh, natural foods.
1. Vegetables such as cucumbers, tomatoes, and cherry tomatoes.
2. Fruits such as strawberries, mangoes, apples, and pears.
3. Dairy products such as pure milk, sugar-free yogurt, and low-salt cheese.
4. Legumes such as sugar-free soy milk, tofu, and soybeans.
5. Unsalted nuts such as almonds, cashews, and peanuts.
Secondly, less oil, less salt, and less sugar, and energy-low processed foods are also considered healthy snacks.
3. What are some specific healthy snacks?
The various natural and healthy snacks mentioned above will not be listed again. Below, we will focus on packaged small snacks.
High-fiber healthy snacksInclude: Freeze-dried vegetable sticks, unsalted seaweed, konjac noodles/rice/skin noodles, zero-calorie jelly, sugar-free turtle jelly, suitable for supplementing dietary fiber when main meals are not enough.
1. Freeze-dried vegetable sticks
The technology used is vacuum freeze drying. Common ones include dried shiitake mushrooms, pumpkin, carrots, and peas.
Figure: Freeze-dried autumn squash.
When buying, don't buy vacuum freeze-dried technology, because vacuum freeze-dried technology has a higher energy than freeze drying.
Figure: Freeze-dried autumn squash and vacuum freeze-dried autumn squash.
Major brands of freeze-dried vegetables and fruits – what are the differences? See the article: Analysis of 6 brands and 36 types of freeze-dried vegetables and fruits, suitable for weight loss, eat these few.
2. Unsalted seaweed
Seaweed is a natural delicacy from the sea, so it contains salt. Therefore, 'unsalted' means without added salt. Ordinary seaweed is 3.4 times more salty than 'unsalted' seaweed.
Figure: Ordinary seaweed
Figure: Unsalted seaweed
3. Konjac rice/noodles/skin noodles
Konjac is mainly composed of dietary fiber, with extremely low calories. It cannot be used as a staple food, even if it is 'rice', 'noodles', or 'skin noodles', otherwise eating a lot will quickly make you hungry. It's more suitable for snacking when you're just bored and want to snack. However, control the oil and salt when flavoring. Konjac rice can be made into milk konjac rice milk.
Figure: Nutritional composition of konjac rice.
Konjac candy is too high in sodium, often over 1000mg per 100g. See the sodium content of each brand in the figure, which is more than 3 small packets of Konjac Candy, which is far more than the normal human's sodium intake of 6g.
Figure: Nutritional composition table of Konjac candy.
Recommended reading: 'Three Low Foods' – choose the right one to eat properly, don't just lose weight and gain weight.
4. Zero-calorie jelly
The ingredients for this zero-calorie jelly are water, (akemukan) , (kenteio), (yusankou),DL- (DL-ippukanas), (yusankanas), (yanasankou), and food flavoring.
(akemukan) provides sweetness, (ippukanas) and (yusankanas) provide sourness, (kenteio) provides a jelly texture, and DL- (DL-ippukanas) and (yusankanas) provide acidity.
The jelly texture is provided by (kenteio), and the sourness is provided by (ippukanas) and (yusankanas). The jelly texture is provided by (kenteio).
Although they are all food additives, they are safe as per national standards. The key is to allow thirsty little friends to satisfy their cravings.
Figure: Zero-calorie jelly.
5. Sugar-free turtle jelly
The ingredients are Chinese herb jelly, starch, glycyrrhiza, gold flower, licorice, turtle shell, xylitol. It has the same energy level as konjac rice and konjac noodles. High-protein healthy snacks
Include: Ready-to-eat chicken breast, low-salt low-starch chicken sausage, low-salt braised beef, canned tuna, dried squid, suitable for supplementing protein when meals are not enough.
6. Ready-to-eat chicken breast
Choose a small chicken breast, the texture is softer; choose original flavor, don't choose smoked; choose a sodium content that is lower, such as the two chicken breast flavors below, the latter sodium content is 3 times that of the former.
Figure: Low sodium chicken breast
Figure: High sodium chicken breast
7. Low-salt low-starch chicken sausage
Among the two chicken sausage flavors below, the latter has an energy of 1.7 times that of the former, and its sodium content is 7 times that of the former.
9. Canned tuna
Canned tuna is rich in DHA, it must be water-canned, choose water-canned, look at the energy of the same brand oil-canned is 2 times that of water-canned.
Figure: Comparison of water-canned and oil-canned tuna.
10. Dried squid
Just like squid, what you often buy is added with oil, sugar, and salt. Some have a sodium content of 2114mg per 100g. But dried squid doesn't add sugar and oil, although it adds salt, because it's difficult to chew, so it can satisfy your cravings without excessive sodium intake.
High-carbonhydrate healthy snacks
Including: Original corn tortillas, ready-to-eat sweet potato, whole wheat bread without sugar and oil, oatmeal rings without sugar and oil, fruit oatmeal flakes without sugar and oil, freeze-dried porridge, suitable for supplementing staple foods when meals are not enough, or use them as snacks when meals are not enough.
11. Original corn tortillas
The ingredients are only corn and water, just like our local Shandong steamed buns, we plan to try it.12. Ready-to-eat sweet potato
Love to eat sweet potato is difficult to peel, peeled sweet potato in small packs is very convenient.
13. Whole wheat bread without sugar and oil
Choose whole wheat flour ranked first in the ingredients, which means the highest whole wheat flour content, and pay attention to no sugar and no oil.
Figure: Ingredient table of a whole wheat bread.
Recommended reading: 4 ways to choose high-quality whole wheat foods.
14. Oatmeal rings without sugar and oil
Don't need to add hot water, you can just take it and eat it. The biggest problem is that it's easy to eat a lot.
15. Fruit oatmeal flakes without sugar and oil
As of now, I've found the most healthy one like this.
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