In the “China Children and Youth Snack Consumption Guide” published in 2007, snacks have been categorized and recommended for children and parents. You may refer to arrange snack allocation for your children. 3~5 years old, drink more plain water, pay attention to the safety of snacks, and avoid choking on beans, jelly and other snacks. 6~12 years old, eat snacks generally no more than 3 times a day; each snack should be eaten in moderation, and avoid eating while playing. 13~17 years old, choose healthy snacks, and do not consume them too often each day; do not drink alcoholic beverages; and eat less street food. 3 recommended levels of snacks The snacks mentioned here are various small amounts of food and drinks (excluding water) that are consumed at non-meal times. We can divide the snacks that babies eat into 10 categories, and according to the nutritional characteristics and production methods of each category of snacks, they are divided into three recommended levels, namely “can often eat”, “appropriate to eat”, “limited to eat “. “These snacks are rich in nutrients and contain or add low oil, low salt and low sugar foods and beverages. These foods can provide a certain amount of energy, dietary fiber, calcium, iron, zinc, vitamin C, vitamin E, vitamin A and other essential nutrients, but also to avoid excessive intake of oil, sugar and salt, these snacks belong to the health benefits of snacks. Typical representatives: yogurt, fruit, soybeans, groundnuts, these types of foods belong to the category of regular consumption, children can eat more. “These snacks are relatively rich in nutrients, but contain or add medium amounts of oil, sugar, salt and other foods and beverages. Typical representatives: cookies, snacks, these foods can be appropriate but should not be eaten more. “From a nutritional point of view, these snacks contain or add more oil, sugar, salt, food and beverages, providing more energy, but almost no other nutrients. Regular consumption of such snacks can increase the risk of overweight, obesity, high blood pressure and other chronic diseases. But the “limited” here, not prohibited. Typical representatives: doughnuts, instant noodles, puffed food type fried barbecue food. These foods are mostly made by unhealthy cooking methods, to limit intake. Snacks that can be eaten regularly: low-fat, low-salt, low-sugar category. For example: boiled eggs, sugar-free or low-sugar oatmeal, boiled corn, whole wheat bread, whole wheat crackers, soy milk, roasted soybeans, bananas, tomatoes, cucumbers, pears, peaches, apples, citrus, watermelon, grapes, plain fresh milk, plain yogurt, melon seeds, large almonds, pine nuts, hazelnuts, steamed, boiled or baked sweet potatoes, groundnuts, potatoes, unsweetened freshly squeezed orange juice, watermelon juice, celery juice, etc. Appropriate snacks for consumption: moderate amounts of fat, salt and sugar. Such as:dark chocolate, sliced beef, puffed eggs, ham sausage, duck wings in sauce, dried meat, marinated eggs, fish fillets, cakes, moon cakes, strange flavored broad beans, marinated dried beans, seaweed slices, dried apples, raisins, cheese, milk slices, amber walnuts, peanuts dipped, salt h cashew nuts, sweet potato balls, dried groundnuts, fruit (vegetable) drinks with more than 30% juice content such as coffee, hawthorn drinks, almond milk, lactic acid drinks, etc., fresh milk ice cream, Fruit ice cream. Restricted snacks: high sugar, high salt, high fat. Such as: cotton candy, milk candy, sugar beans, soft candy, fruit candy, plum candy, fried chicken nuggets, fried chicken wings, fried chicken wing root, puffed food, chocolate pie, cream sandwich cookies, instant noodles, cream cake, canned food, preserved dates, preserved carrots, preserved apples, condensed milk, fried potato chips, cola, ice cream, ice cream, etc. One of the snack reviews: vegetable and fruit snacks Fresh fruit and vegetable foods are rich in vitamin C, vitamin B, potassium, magnesium, calcium and dietary fiber and other healthful nutrients. Can often eat: fresh vegetables, fresh fruit. Such as tomatoes, cucumbers, bananas, pears, peaches, apples, citrus, watermelon, grapes, etc. Consume as appropriate: dried fruits and vegetables processed with sugar or salt. Such as seaweed chips, dried apples, raisins, dried bananas, etc. Limited consumption: canned food, preserves. For example, canned fruit, dried fruit and other snacks contain more sugar and some nutrients are lost in the production, so they should be consumed in limited quantities. Snack Review No. 2: Milk and Dairy Products Milk is the most calcium-rich natural food, and is rich in high-quality protein and riboflavin and other important nutrients. It can be consumed regularly: high-quality dairy snacks. Such as plain fresh milk and yogurt can be an important supplement to the insufficient intake of dairy foods in regular meals. Appropriate consumption: cheese, milk chips and other dairy products. Limited consumption: condensed milk and other foods that usually contain more sugar. Here it should be emphasized that milk drinks and lactic acid drinks do not belong to the milk category and cannot replace pure milk. Snack review of the third: nuts snacks nuts such as walnuts, melon seeds, peanuts, cashews, pine nuts, almonds, hazelnuts, etc. are rich in high-quality vegetable protein, potassium, magnesium, phosphorus, calcium, iron, zinc, copper and other minerals, but also vitamin E, vitamin B1, vitamin B2, niacin, folic acid and a good source of dietary fiber, is a class of snacks with high nutritional value. Can be consumed regularly: peanut rice, walnuts, melon seeds, almonds and pine nuts, hazelnuts, etc. without adding fat, sugar and salt in the preparation. Appropriate consumption: once the above-mentioned nuts dressed in grease, sugar, salt “coat”, it is “appropriate to eat” snacks, such as amber walnuts, fish skin peanuts, salt h cashew nuts. Snacks Review No. 4: Beans and Soy Products Snacks Beans provide excellent plant-based protein and are rich in calcium, phosphorus, iron, zinc and B vitamins, which can promote good health and enhance memory. They can be consumed regularly: soy milk without added oil, sugar and salt, roasted soybeans, etc. Appropriate consumption: processed tofu rolls, weird fava beans, dried marinated beans, etc. Snack Review No. 5: Cereal Snacks There are many cereal snacks, commonly cookies, bread, pastries, instant noodles, and a variety of starch-made puffed foods, etc. Regularly consumed: snacks such as boiled corn with less fat, sugar and salt, sugar-free or low-sugar oatmeal, and whole-grain crackers are excellent sources of fiber. Appropriate consumption: cakes, cookies, etc., due to their added fat, salt and sugar. Limited consumption: puffed foods, creamy sandwich cookies, instant noodles, cream cakes, etc. Higher fat content, and high salt and sugar. Snack Review No. 6: Meat, seafood, egg snacks Meat, seafood, egg snacks not only provide the body with the protein, fat, inorganic salts and vitamins it needs, but also tasty, nutritious and satiating. Can be consumed regularly: boiled eggs and other snacks that have no added fat, sugar or salt in their preparation. Appropriate consumption: beef jerky, puffed eggs, ham sausage, dried meat, marinated eggs, fish fillets, etc. Because these snacks contain a lot of cooking oil, salt, sugar, soy sauce, MSG and other condiments, excessive or long-term consumption can cause harm to the human body. Limited consumption: fried chicken nuggets, fried chicken wings, etc. Snack Review No. 7: Potato Snacks Potatoes include potatoes (potatoes), white potatoes, cassava, etc. They provide rich carbohydrates, dietary fiber and B vitamins, in addition to more minerals and other vitamins, both cereal and vegetable double benefits. Can often eat: in steamed, boiled, baked potato snacks, without adding fat, sugar, salt can often eat. Can be consumed appropriately: sweet potato balls, sweet dried groundnuts, etc., because more fat, sugar and salt are added in their preparation. Limited consumption: fried potato chips, french fries, etc. Because the cooking process greatly increased energy, not only the loss of some nutrients, some also contain toxic substances acrylamide. Snack review of eight: beverage snacks Common beverages mainly include carbonated drinks, fruit and vegetable juice drinks, dairy drinks, plant protein drinks, tea drinks, etc.. In addition to some freshly squeezed fruit and vegetable juices, most beverages contain high sugar and high energy, and excessive consumption will increase the risk of hindering nutrient absorption and may increase the risk of dental caries, obesity, metabolic syndrome and other diseases. For children and adolescents, it is best to get into the habit of drinking plain water. Can often consume: fresh vegetables and fruits squeezed out of juice, such as freshly squeezed orange juice, watermelon juice, celery juice, carrot juice, etc. Consume appropriately: fruit juices, to which sugar has been added during the production process and which contain more than 30% fruit (vegetable) drinks, such as hawthorn drinks, and almond milk, lactic acid drinks, etc. Limited consumption: high sweetness or added bright coloring high sugar soda and other carbonated beverages. In the hot summer, it is okay to give children some cold drinks, but most of the lollipops and ice creams contain high sugar and energy, so it is not recommended to eat them often. Appropriate consumption: low sweetness and fresh milk and fruit-based cold drinks, such as good quality fresh milk ice cream, fruit ice cream, etc. Limited consumption: very high sweetness, brightly colored cold drinks. Snacks Review No. 10: Candy Snacks Candy snacks mainly include a variety of candy and chocolate. Appropriate consumption: chocolate contains high fat and energy, but also has a wealth of nutrients, can prevent cardiovascular disease, enhance immunity, reduce blood cholesterol levels and other effects, especially the fat content of dark chocolate less than other chocolate, it is recommended to eat appropriately. Limited consumption: candy with high sugar content, such as milk sugar, fruit sugar, etc., provides more energy and is easy to cause dental caries, which is not conducive to oral health, and belongs to the limited consumption level, so it is recommended to eat as little as possible. Enjoy snacks 8 notes 1, time: do not be too close to the main meal. Snacks are best arranged between two meals. 2, choice: fresh, easy to digest. Choose more fresh, natural snacks, less fried, too much sugar, too salty snacks. 3, quantity: small and moderate. In the amount of snacks should not exceed the meal, and the premise of snacking is when the child feels hungry. 4, frequency: no more than 3 times a day. Too many times, even if each time a small amount of snacks will accumulate into more. 5, Method: Snacks are not a reward. Do not use snacks as a reward, punishment, comfort or means to please the child, over time, the baby will think that the reward is good, will be more dependent. 6 . Play: Do not eat snacks. At play, babies tend to inadvertently ingest too much snacks, or serious will be choked by snacks, choking, so eat snacks to stop, eat and then run and play. 7, thirst: drink less sugary drinks. White water is the best drink, should encourage babies to drink more white water, less sugary drinks, to develop good water habits. 8, before and after eating snacks, pay attention to hygiene. Wash your hands before eating snacks, and rinse your mouth after eating snacks, so as to prevent diseases and dental caries. One of the misunderstandings of snacking is that children are not only curious, but also have a strong herd mentality, so they are easily influenced by advertisements. Therefore, many manufacturers rely on advertisements to make the products look good, or to entice children to buy and eat by including toys in snacks and printing children’s favorite characters on the package. In addition, many products, although written on the packaging is clearly nutrition and health and other words, but in fact the nutritional composition is often not balanced. Misconception No. 2: snacks instead of staple foods Now manufacturers make small food both delicious and fun, coupled with painstaking promotional tactics, such as setting up prize redemption patterns within the small food to induce children to repeatedly buy and eat. Many children in the small food can redeem the prize induced, every other day to buy small food, some even to small food instead of staple foods, resulting in a loss of appetite when eating, the formation of snacks instead of staple foods in the long run, affecting the intake of staple foods. Myth No. 3: often eat nutritional products but neglected the three meals a day Some children because of poor health, so parents often let children take a variety of “oral liquid”, “tonic” and so on. But according to experts, children’s growth and development needs of calories, protein, vitamins and minerals is mainly through the three meals a day to get, a variety of “oral liquid”, “tonic” really beneficial to the body is only a trace of ingredients.