National Science Popularization Day | Eat snacks like this, happy and healthy

With the improvement of social and economic levels, the variety of snacks is becoming more and more diverse. Fragrant fried chicken, silky and rich milk tea, and crispy and delicious potato chips have become readily available!

So should children eat snacks?

According to the "Guidelines for Snacks for Chinese Children and Adolescents 2018", regular meals are the main source of nutrition for children and adolescents. When regular meals cannot meet all the nutritional needs of children, appropriate snacks can be chosen between meals as part of a reasonable diet.

From this we can see that snacks are actually necessary, the key is how to choose snacks suitable for children?

First of all, the following are some snacks suitable for children and adolescents to eat every day:

1. Fresh vegetables and fruits

Fresh fruits and vegetables are good sources of vitamins, minerals and dietary fiber and can be eaten raw, but it is worth noting that fruit juice cannot replace fruit. The recommended intake is 200-350 grams per day, about half a bowl per meal.

2. Nuts

Nuts are rich in polyunsaturated fatty acids and dietary fiber, as well as nutrients such as vitamin E, niacin, potassium, calcium, magnesium, etc., which are good for health. The recommended daily intake is 25-30 grams, about a small handful.

3. Milk

Pure fresh milk and pure yogurt are rich in nutrients, rich in protein, calcium, iron, zinc and other elements, and are good for health. They are the best choice for snacks for school-age children. They can not only give them a certain sense of fullness, but also meet their comprehensive nutritional needs. If children have symptoms of lactose intolerance, yogurt or low-lactose dairy products can be the first choice. It is worth noting that commercially available milk-containing beverages are not equivalent to liquid milk, and parents should pay attention when purchasing them.

4. Potatoes

Potatoes can not only keep bowel movements smooth, but also reduce the risk of chronic diseases such as obesity, diabetes, and high blood pressure. Moreover, steaming and boiling are conducive to the preservation and digestion of food nutrients. Fragrant steamed sweet potatoes and soft and delicious steamed mashed potatoes are good choices and can provide sufficient energy for teenagers.

What snacks are not suitable for teenagers and children?

1. Eat less or no high-salt, high-sugar, and high-fat snacks

Snacks, such as puffed food, milk tea, ice cream, barbecue food, candy, etc. This kind of food usually has a good taste and flavor, but if eaten for a long time, it will cause children to consume too much salt and (or) fat.

2. Do not drink or drink less sugary drinks and do not drink alcohol

Excessive consumption of sugary drinks can easily lead to picky eating habits and excessive energy intake in children, increasing the risk of dental caries, obesity, and diabetes. Not drinking alcoholic and caffeinated beverages can have a negative impact on children's brain development and function over time. Parents should encourage their children to drink more boiled water, develop good drinking habits, and set a good example themselves.

Long-term consumption of the above-mentioned snacks may increase the risk of obesity, dyslipidemia, diabetes and osteoporosis.

Some small shops sell "three-no" snacks, which not only abuse colorants but also add a large number of additives, such as cyclamate, sodium saccharin, sorbic acid and potassium salt. These ingredients can also affect the bone development and weight of adolescents and children.

If teenagers consume snacks containing a large amount of additives for a long time, it will affect their normal diet and lead to insufficient supply of essential nutrients.

Have you learned how to choose snacks wisely?

Project source: Shanghai Science and Technology Commission Science Popularization Project Funding (Project No.: 21DZ2301800)

Author: Sheng Jinye Niu Yang | Department of Clinical Nutrition, Xinhua Hospital Affiliated to Shanghai Jiao Tong University School of Medicine