Snacking for children has long been opposed by many parents and doctors, but reasonable and appropriate snacking is instead beneficial to children’s growth and development, so it is important to vindicate snacking for children here. In recent years, the “Guidelines for the Consumption of Snacks for Children and Adolescents in China” (the “Guidelines”), jointly prepared by the Institute of Nutrition and Food Safety of the Chinese Center for Disease Control and Prevention and the Chinese Nutrition Society, was officially launched. The Guide points out that in 2007, the Chinese Center for Disease Control and Prevention Nutrition and Food Institute carried out a special survey of Chinese residents snacks: snacks can provide children and adolescents with a certain amount of energy and nutrients, scientific and reasonable consumption of snacks to supplement the three meals a day missing food types, is to achieve a balanced diet and promote their growth and development. Babies almost always love to eat fried chicken nuggets, French fries. Do not give food, the child greedy panic; to eat, and afraid to affect his appetite, but also afraid to eat an obese, malnutrition snacks really called parents angry and hate. In fact, snacks are also part of a reasonable diet, if the right choice is not only harmless, or beneficial to the body, the key is to see how to eat. The “Chinese Children and Youth Snack Consumption Guide” divides children’s favorite snacks into ten categories, and recommends them at three levels: “regular”, “appropriate” and “restricted”. Parents can follow the recommendations of nutrition experts. Parents can follow the guidance of nutrition experts, feel free to give their children snacks. Candy snacks expert reviews white fat cotton candy, sweet and sour plum candy …… No matter how old you are, candy is the favorite of children, but unfortunately, candy is rejected by the “can often eat” level, and is included in the The “restricted” level. It goes without saying that eating too much sugar is not only bad for your teeth, but also affects your appetite and causes your child to gain weight. The latest research also proves that too much sugar for children will make the eyes glycation, which leads to myopia. These “yellow” candies include marshmallows, milk candies, jelly beans, fudge, fruit candies and plum candy. Chocolate is the only member of the candy family that can be “properly consumed”, including dark chocolate, pure chocolate with milk, etc. This is because the nutrient content of chocolate is relatively low. This is because chocolate is relatively rich in nutrients, but contains a certain amount of fat and added sugar, so it can only be eaten properly. Meat and egg snacks Expert commentary in this category of snacks as long as it is low-fat, low salt, low sugar, natural and very little processing, it belongs to the “can often eat” level, such as boiled eggs. However, children love to eat beef jerky, puffed eggs, ham sausages and other snacks belong to the “appropriate to eat” series, because although these snacks are also nutritious, but most of them are smoked and sauce brine out, containing a lot of cooking oil, salt, sugar, soy sauce, MSG and other seasonings, and in the production of a lot of nutrients lost, but also added a A small amount of sodium nitrite as a preservative and color enhancer, so excessive or long-term consumption will cause harm to the human body. On behalf of snack foods and dried meat, marinated eggs, fish fillets, etc.. And fried chicken nuggets, fried chicken wings, etc. because the main ingredients are high in fat and salt, the lack of other nutrients needed by the human body and is classified as “restricted” level, so parents who love to eat these fried meat foods for children, must control the mouth of the little guy, so as not to increase the risk of obesity, hypertension and other chronic diseases in children. There are many types of cereal snacks that experts review, boiled corn is, mooncakes are, puffed food is also, but their status can be very different. Cooked corn, sugar-free or low-sugar oatmeal, whole-grain crackers, sugar-free or low-sugar whole-grain bread, etc. are low-fat, low-salt, low-sugar foods, so they are “allowed to eat regularly. Mooncakes, cakes and desserts are “appropriate” snacks because of the moderate amount of fat, salt and sugar added. As for puffed food, chocolate pie, creamy sandwich cookies, instant noodles, cream cakes, etc., although attractive appearance, sweet taste, but contains high fat, salt and sugar to “limit consumption”. Especially puffed food, it is high oil, high energy, high salt, high sugar, high MSG set in one, long-term consumption of large quantities will cause nutritional deficiencies and fat accumulation. If eaten before meals, but also easy to cause a sense of fullness, affecting the normal meal, and the lead contained therein, but also affect the growth and development of children. The beans and soy products snacks expert reviews in snacks, this type of snacks are rare not “restricted food” snacks, and no wonder, soy products are rich in nutrients, high protein content, the human body to supplement the calcium component has great benefits. For example, soy milk, roasted soybeans, etc. are “often edible”. However, like processed tofu rolls, weird fava beans, dried marinated beans, etc. should be “appropriate to eat”. The experts commented that this can be considered one of the most unsuspecting snacks, whether it is bananas, apples, citrus, watermelon, or tomatoes, cucumbers, as long as they are fresh and natural, then “can often eat”. However, dried fruits and vegetables processed with sugar or salt, such as seaweed chips, dried apples, raisins, dried bananas, etc., although the name of the fruit, but the nutrition has been greatly reduced, only “appropriate to eat” a little. And after the pickled fruit is even less nutritious, can only stand in the ranks of “restricted consumption”. For example, canned fruit, dried fruit, dried dates, etc.. Because in the production of candied food, will lose part of the nutrition of raw materials, and preserves and other usually high sugar content, some products will add more salt or a large number of sweeteners, preservatives and coloring, etc., so this type of food teenagers better not eat. Milk and dairy products expert reviews obviously, milk and dairy products snacks also belong to almost no controversy, the evaluation of it is also very simple, pure fresh milk and plain yogurt is rich in nutrients, rich in protein, calcium, iron, zinc and other elements, good health, “can often eat”. Cheese, milk tablets and other dairy products can be “appropriate to eat”, full-fat or low-fat condensed milk is “limited to eat”, because condensed milk is too high in sugar. Nuts snacks expert reviews nuts snacks and beans snacks, are not “restricted food” because nuts are rich in vitamins and minerals, and its rich lecithin for children and adolescents with brain-boosting effect. Therefore, like peanuts, walnuts, melon seeds, almonds and pine nuts, hazelnuts and other nuts are very good “can often eat” snacks. However, once these nuts are dressed in sugar or salt “coat”, it becomes “appropriate to eat” level snacks, such as amber walnuts, fish skin peanuts, salt h cashew nuts. In addition, it should be noted that fried melon seeds, fried peanuts, although no added auxiliary ingredients, but because of the high fat content, if improperly stored, the impact of high temperature and high humidity, prone to deterioration, consumption must be careful. Potato snacks expert reviews you love to eat fragrant baked sweet potatoes? You love to eat soft and delicious steamed mashed potatoes? If you love to eat, then congratulations, this kind of steamed, boiled, baked sweet potatoes, groundnuts, potatoes are “can often eat” snacks. Not to mention the nutritional value of potato food, just say that the cooking method of steaming and boiling is very healthy, because its processing temperature at about 100 ℃, will not produce harmful substances, and is conducive to the preservation of food nutrients and digestion and absorption, so the most beneficial to human health. Sweet potato balls, dried groundnuts, etc. become “appropriate to eat” snacks due to the addition of salt or sugar. In the potato snacks, children’s favorite chips and fries are the most unhealthy snacks, because it is processed in such a way that the food contains high levels of fat, salt, sugar and MSG, long-term intake will lead to obesity or related diseases such as diabetes, coronary heart disease and hyperlipidemia, so to “limit consumption”. The experts say that fresh vegetables and fruits are the best snacks, so the juice squeezed from these fresh vegetables and fruits is the best beverage, such as freshly squeezed orange juice, watermelon juice, celery juice, carrot juice, etc., but remember, these “can often eat” beverage snacks are not added sugar. If sugar is added and the juice content exceeds 30% fruit (vegetable) drinks such as hawthorn drinks, almond milk, lactic acid drinks, etc., they are “appropriate for consumption” level. And those sweetened or brightly colored high-sugar soda or cola and other carbonated beverages should be “limited consumption”. Cold snacks expert reviews and candy snacks evaluation is basically the same, there is no “can often eat”, only “appropriate” and “restricted”, it can be seen that the cold drinks contain This shows that cold drinks are not rich in nutrition. The “appropriate” cold drinks are not too sweet, but mainly fresh milk and fruit. For example, fresh milk ice cream, fruit ice cream and so on. As for those particularly sweet, very brightly colored ice cream, ice cream should pay attention to “limit consumption” ah. The five principles of snacking ① fresh and natural is the best In this world, there are too many fresh and natural food, milk, fruits and vegetables, and nuts, the rare is that they are delicious and nutritious for children and adolescents, so do not just rely on personal taste and preference, nutritional value and whether it is good for health is the first consideration. However, for preschoolers, eating nut snacks must pay attention to safety, to prevent food choking into the respiratory tract, obstruction of the esophagus caused by the danger. When eating peanuts, melon seeds, parents must watch over the side, do not let the child play while eating, and do not give snacks when the child is crying. ②Eating snacks should not interfere with the main meal What is the definition of snacks? It is a variety of small amounts of food or drinks that are not consumed at meal times, i.e. snacks should only be used as a necessary nutritional supplement to the main meal. Therefore, children should not eat snacks too close to the main meal, at least 1.5~2 hours in between, and should not eat snacks before bedtime, otherwise it is not good for digestion and absorption and sleep, and also increases the risk of dental caries. Children and adolescents can have some snacks according to the amount of exercise, but the number of snacks should be limited to 3 times a day, and the amount should not be too much, in order not to affect the appetite and quantity of the main meal. ③ avoid unconsciously eating snacks in excess Obviously to Karaoke, but drank a belly of cola drinks, obviously to watch a TV series, turn off the TV only to find that have eaten two packs of fried potato chips, a packet of popcorn …… these scenarios you must have been commonplace, but it is in this unconscious, children eat an excessive amount of snacks. In addition, while chatting at parties and while surfing the Internet, children are consuming too many snacks that interfere with the consumption of regular meals. Therefore, it is advisable to develop the habit of eating snacks with a plan and prepare small amounts or small packages of snacks in advance to avoid over-eating unconsciously. ④ Less fried, too sweet, too salty food Fast food, chocolate, instant noodles, from these children’s favorite snacks can be seen, children tend to favor taste and texture, fried, sweet, salty heavy snacks have considerable appeal to children. But fried food contains more fat, which will increase the risk of obesity; too sweet food residue in the mouth will increase the risk of dental caries; too salty snacks will increase the risk of hypertension in adulthood. ⑤ Drink less sugary drinks and no alcoholic beverages Sugary drinks have low nutritional content and high energy and sugar content, which not only cause children to be overweight and obese, but also corrode children’s teeth. And wine or alcoholic beverages can cause a certain degree of damage to children’s heart, brain, kidneys, lungs and other organs, and also affect memory and academic performance, so it is better to encourage children to drink more plain water. Children like to eat cotton candy, puffed food, chocolate pie, etc. are included in the “restricted food” range, parents are advised to let their children eat as little as possible, preferably not more than once a week; beef chips, dark chocolate, coffee, etc. is “appropriate food”, 1-2 times a week to eat Times; boiled eggs, pure fresh milk, baked soybeans, baked sweet potatoes, etc. are “often eaten” snacks, experts say you can eat every day. Nutrition experts also pointed out that snacks should be more dairy, fruits and vegetables, nuts food. 3-5 year olds avoid snacking half an hour before bedtime. 6-12 year olds generally eat snacks no more than three times a day, do not eat snacks too close to the main meal, at the same time, avoid eating snacks while playing. 13-17 year olds learn to choose and buy healthy snacks, not too frequent daily consumption. The snacks are not too frequent. In fact, snacking is not useless, the key is what to snack on. “Snacking is also a source of nutrition for people to take in, and is not equal to junk food.” Zhang Bing said, for example, children in kindergarten, usually at 5 p.m. finished dinner, back home more or less have to supplement the food, or simply “hold up” to the next morning. This time, the choice of food as a “snack” is very important. Be sure to control your child to eat only one snack a day, not too much. Do not let your child eat heavy snacks, more fruit, yogurt, milk, cucumber, tomatoes and so on as snacks. Ge Keyou, director of the Chinese Nutrition Society, said, “If there is no sound nutrition from childhood, the physical fitness and reaction sensitivity in adulthood will definitely not reach the level it should. The Chinese are not as good as others in sports such as soccer, and our nation’s long-standing nutritional problems are directly related!”