Snack is food eaten between main meals; it serves different functions
in our daily diet. For instance, healthy nutritious snacks can help
people with low dietary intake, poor appetite or who are underweight
to replenish the deficiency in main meals, and to increase their
nutritional intakes. For healthy people, try to choose healthy snacks
with appropriate portions, so that appetite for the next main meals would not be affected and
additional weight gain would be minimized.
零食是人们在主餐间吃的食物，它在我们的日常饮食中，发挥着各种各样的作用。例如，健康有营养的零食可以帮助饭量小、胃口不好或体重偏轻者补充主餐的不足，从而增加营养的摄入。对于健康人来说，应尽量选择分量合适的健康零食，以免下一顿主食的胃口受影响，体重增加的可能性也会被减到最小。
Here are some tips for choosing snacks选择零食的小贴士:
1. Avoid high fat snacks 避免食用高脂肪零食
Since high fat snacks may lead to overweight easily, and snacks containing high saturated fat
like coconut oil, butter and animal fat etc. may increase blood cholesterol level, therefore, it is
discouraged to eat those high fat snacks. Examples of high saturated fat snacks include
cookies, wafer biscuits, cakes, egg tart etc.; oily deep-fried snacks include deep-fried chicken
wing and French fries.
因为高脂肪零食容易造成身体肥胖，其中所含的大量饱和脂肪，像椰子油、黄油和动物油等，会增加血液中的胆固醇含量，所以最好不要吃高脂肪零食。饱和脂肪含量高的零食有曲奇、威化饼干、蛋糕、蛋挞等；还有油炸类零食，比如油炸鸡翅和炸薯条。
2. Cut down high sugar content snacks 少食高糖类零食
Sugar increases the energy of foods. Choosing snacks with lower sugar content would reduce
caloric intake and play an important role in body weight management. High sugar content
snacks include dessert soup, cakes, chocolate, soft drinks, sweetened juices and tinned fruit
etc.
糖分会增加食物的热量。选择低糖类零食会减少卡路里的摄入量，有助于控制体重。高糖类零食包括甜粥、蛋糕、巧克力、软饮料、加糖果汁和水果罐头等。
3. Avoid high sodium snacks 避免食用高钠类零食
Eating high sodium foods over a period of time may increase blood pressure, so choose more
often snacks with lower sodium content, and avoid choosing snacks added with salty
seasonings and containing preserved meat. High sodium snacks include chili and salty chicken
wing, sausage, bacon, luncheon meat, nuts added with salt and preserved plum etc.
长期食用高钠类食物容易引起高血压，因此应更多选择低钠类零食，尽量少吃添加含盐调料和腌肉的零食。高钠类零食包括椒盐鸡翅、香肠、咸肉、午餐肉、加盐的坚果和梅子蜜饯等。
4. Choose more often high fiber snacks 多选高纤维零食
Dietary fiber has different functions in our body; it would benefit overweight people as it gives
the sense of satiety, and in turn lower their food intakes. Dietary fiber would also benefit people
with hypercholesterolemia because of its possible lipid lowering effect. Apart from this, fiber
helps to relieve constipation and to lower the incidence of certain types of intestinal diseases.
膳食纤维对我们的身体发挥着各种各样的作用。它对于体重过重者有好处，因为它会让人产生吃饱的感觉，促使人们减少食物的摄入量。膳食纤维对血胆脂醇过多的人也有好处，因为它能降低人体内的油脂含量。此外，纤维还有助于缓解便秘，降低某些肠道疾病的发病率。
Examples of high fiber snacks include all kinds of fruits like apple, banana, orange, cherry
tomato, oatmeal, wholemeal bread, whole wheat biscuit, and beans like red bean or kidney
bean etc.
富含纤维的零食包括各种水果，比如苹果、香蕉、桔子、樱桃西红柿等，还有燕麦片、全麦面包、全麦饼干和红豆、四季豆等豆类。
5. Have appropriate portions of snacks and snack time 选择合适的零食分量和食用时间
Portion sizes of snacks should be appropriate and not in excess. Snack time can be arranged
between two main meals in order not to affect the appetite. It is discouraged to have snacks just
before going to bed; otherwise indigestion and weight gain may be resulted.
零食的分量应当合适，不易超量。食用零食的时间应该安排在两顿主食之间，以免影响食欲。睡觉之前最好不要吃零食，否则可能引起消化不良和体重增加。
6. Read nutrition labeling 阅读营养标签
It would be wise to read and compare the nutritional labels when purchasing prepackaged
snacks, especially the energy, fat and sugar content, because some nutrition claims may be
misleading. For instance, a food may have a claim of "Low Sugar" in the package, however, it
contains certain amount of fat as a matter of fact, and eating excessively would absorb too
much fat content.
购买包装好的零食时，最好查看并比较一下营养标签，尤其是热量、脂肪和糖类的含量，因为一些营养说明可能会误导我们。例如，某种食物可能会在外包装上标明“低糖”，但是实际上还有一定量的脂肪，食用过多会摄入太多脂肪。
7. Pay attention to food hygiene and eating safety 注意食物卫生和饮食安全
It is suggested to buy snacks in reputable retailers with sound hygienic conditions; in addition, it
is necessary to check the expiry date of snacks in order to avoid eating unclean and rotted
foods. Some snacks with slippery texture will lead to choking easily, like jelly and glutinous
dumpling, so take more care when eating this kind of food.
建议去食品卫生条件好且声誉不错的零售店买零食。另外，为了避免食用不干净和腐烂的食物，还需要查看食品是否超过保质期。一些表面光滑的零食容易使人窒息，例如，果冻和汤圆，因此食用此类食品时要多加注意。
8. Chronic diseases suggestions 对于慢性病患者的建议
People suffering from chronic diseases or who are obese should follow their own health
conditions and dietary controls to choose the suitable type of snacks. They are also advised to
have appropriate food portions.
受慢性疾病困扰或者过度肥胖的人，应根据自己的健康状况和饮食控制选择合适的零食，并且注意食用量。
此文章由
琥儿提供，
佳禾外语进行整理。
