Diet management – ​​tempting snacks

This is the 2736th article of Da Yi Xiao Hu

Weight issues have unknowingly become the top health topic for modern people. In weight management, a very important part is diet management. People often feel that they have tried very hard to control their diet, and they are careful about this and that when eating, but objective indicators such as weight, blood pressure, and blood sugar have not improved. Part of the reason may be the fault of snacks. People enjoy snacks from time to time, but they don’t know that small snacks hide high energy, which will cause troubles over time.

Next, let’s take a look at the “real energy” of the snacks we often enjoy.

First place: melon seeds

Melon seeds play an important role in the leisure life of the Chinese people. You can eat them while watching TV. When chatting with a few old friends, in addition to tea, there must be a plate of melon seeds. Melon seeds are often used to enhance the flavor of the snacks before serving in the kitchen. Even if you have nothing to do in the afternoon and bask in the sun, you are willing to take out a bag of melon seeds and crack them while daydreaming.

However, you may not have thought about this before: what is the relationship between melon seeds and energy?

This bag of melon seeds weighs 280 grams, more than half a pound.

Take a look at the "Nutrition Information" which is folded on the side and you won't notice it unless you look for it.

The energy provided by 100 grams of melon seeds is 2302 kilojoules (551 kcal), which is boiled melon seeds, that is, no other seasoning is added except salt. The energy of 2 taels of melon seeds is about the same as the energy of our usual lunch.

Friends who love learning can take a look at the ingredients: every 100 grams of melon seeds contains 31.7 grams of protein, 43.7 grams of fat, and 0 grams of carbohydrates. In other words, the most abundant content of melon seeds is "fat". Therefore, melon seeds are a good food for providing energy. But once you want to control your energy intake, you need to give up these melon seeds!

Second place: Peanuts, the favorite to go with a little wine

Peanuts are the "brother" of melon seeds. They are the favorite "side dish" on many people's tables. Especially for those who like to drink a little wine, peanuts are the most popular side dish.

This bag of peanuts is 120 grams, which is about 2.5 taels, not much.

The energy provided by peanuts is 2593 kilojoules (620 kilocalories) per 100 grams. 2 taels of peanuts have more energy than 2 taels of melon seeds.

Friends who love learning can take a look at the ingredients: 100 grams of melon seeds contain 23.1 grams of protein, 50.6 grams of fat, and 20.4 grams of carbohydrates. The most abundant content of peanuts is "fat", which is more than that of melon seeds. If you use peanuts as snacks, the energy will increase rapidly!

Third place: Potato chips, a favorite of young people

This is a very popular potato chip, original flavor. A bucket of potato chips is not heavy, only 104 grams.

Let’s take a look at the nutritional information table:

Pay attention to the label, it is per 30 grams. Each 30 grams provides 680 kJ (162.7 kcal) of energy. This bucket of potato chips is 104 grams, and the energy of a bucket of potato chips is 564 kcal. You must not have thought there were so many, right? I thought it was a snack, but it tasted about the same as our lunch meal.

There is also a kind of potato chips on the market that are claimed to be “non-fried”. Is that better?

Or look at the "Nutrition Information"

Note that here every 100 grams provides 2112 kilojoules (505 kcal), and this box of potato chips is also 104 grams, with an energy of 525.2 kcal. In fact, it is similar to the previous one.

Fourth place: Snacks preferred by women - various "dried fruits"

Among the snacks that girls prefer, various dried fruits, such as raisins, candied fruits, etc., are often placed in their bags and taken out and enjoyed when they want to eat.

Let’s study the energy of various “dried fruits”!

This pack of raisins weighs 95 grams. Let's take a look at the nutritional information.

Each 100 grams provides 1278 kJ (306 kcal) of energy, and this pack of raisins provides 290 kcal of energy. Although this energy is lower than melon seeds, peanuts, and potato chips, 290 kcal of energy is equivalent to 3.22 servings of food in the food exchange method. If you eat less of this pack of raisins, you can eat more than 3 taels of meat!

Through the above examples, you must have found that "small snacks, super energy" are luxury goods in the era of food shortage. In the current era of energy surplus, we should be vigilant about these super energy snacks and stop eating them in moderation! The slogan on raisins is "I have nothing to do anyway, why not have one?" But little do people know that "one after another will cause trouble!"

To enjoy a delicious snack, don't forget to read the ingredient list first.

Being aware of the situation can help you be moderate and take care of both your health and happiness.

Author: Department of Endocrinology, Tongji Hospital, Tongji University

Li Ying, deputy chief physician