#均衡饮食
#系列课程
零食与健康
每次进食，您都有机会选择优质的食物来增加宝贵营养素、维生素、矿物质和膳食纤维的摄入量。零食也是如此。重要的是，您选择的零食不仅要为身体提供所需的营养，还要提供能量、调节血糖并控制食欲。适量食用优质零食是健康均衡饮食的一部分，有助于促进健康。
然而，如果您零食摄入过多、份量过大，或者食用劣质食品（高糖、高脂肪、高热量，但营养成分低），则会对您的能量水平和体重产生负面影响。从长远来看，这会导致整体健康状况不佳。因此，选择合适的零食是实现健康均衡饮食的另一个重要步骤。
您应该吃零食吗？
如果您规律进餐，并在这些时间段摄入足够的食物，并且两餐之间的间隔时间不长，那么可能不需要吃零食。然而，通常情况下，吃零食是合适的。以下是一些指导原则：
如果两餐之间间隔时间过长，您的血糖可能会开始下降，并可能出现低血糖症状。此外，两餐之间间隔过长且不吃零食会增加下一餐暴饮暴食的可能性，这会使您难以保持健康的体重。点击此处了解用餐时间和零食需求的信息。是否需要吃零食取决于您自己的指标（卡路里需求、膳食计划、能量和活动水平）。
如果您无法在用餐时满足卡路里需求，那么可能需要吃零食。每周活动时间超过 300 分钟的活跃人士通常需要在两餐之间吃零食。每天额外一小时左右的运动会产生更高的能量需求，而零食成为满足其能量需求的重要方式。
如果您正在进行减肥饮食，您可能会发现两餐之间吃一片水果有助于调节血糖水平，从而使饮食更容易坚持。
某些人患有特定的疾病，需要吃零食，例如患有糖尿病或消化性溃疡的人，可能受益于有计划的健康零食。您的医生和/或营养师将与您讨论您特定疾病的零食需求。
您应该吃什么零食？
您选择的零食应该能为您提供优质的营养和能量。以下食物可以以不同的组合搭配，制成健康的零食：新鲜水果和干果、生蔬菜、脱脂或低脂酸奶、脱脂或低脂奶酪、全麦饼干、爆米花、坚果、种子、冷鸡肉和鱼肉，以及瘦肉片。
用健康零食代替不太理想的选择
选择健康的零食而不是不太理想的选择非常重要。尽量选择低卡路里、高纤维、维生素和矿物质含量的零食。同时，尽量保持适量的份量。请务必阅读食品标签上的营养信息，了解您从零食中摄取的能量（卡路里）、维生素、矿物质和纤维。以下列出了一些不健康零食及其更健康的替代品：
不健康的零食选择
薯片：这类零食卡路里和盐含量高，几乎不含纤维或其他营养成分。
曲奇和松饼：与大多数烘焙食品一样，这类零食含糖量高、脂肪高，卡路里也高。
冰淇淋：冰淇淋卡路里含量高，饱和脂肪含量可能高，对心脏有害。
奶酪和饼干：这两种食物都富含脂肪。饼干通常钠含量也高。
更健康的零食选择
坚果：坚果是单不饱和脂肪的良好来源。但要注意份量，因为坚果的能量密度很高。
冷冻低脂酸奶：它是冰淇淋的良好替代品，因为它的脂肪和卡路里含量较低。
新鲜水果：这是一个绝佳的选择，因为水果富含必需维生素，而且大多数水果富含膳食纤维。
表格显示，将不太健康的零食换成更健康的零食很容易。然而，养成习惯需要一些计划和自律。需要注意的是，即使某种食物可能很健康，例如葡萄干或坚果，也不意味着你应该大量食用。虽然坚果富含单不饱和脂肪（一种有益的脂肪），但由于坚果的热量很高，控制食用量仍然很重要。请根据零食的热量密度和营养成分谨慎选择。无论你吃什么类型的食物，都要时刻记住控制食用量。
追踪你的零食
评估您一天中吃零食的频率非常重要。零食需要有针对性，旨在增加营养摄入，调节食欲和血糖水平。如果您不注意零食的频率，就有可能陷入“偷吃”或整天啃零食的境地，导致摄入超过自身需求的食物。这反过来又会增加您超重的风险。请注意零食的频率以及您选择的零食种类和数量。一般建议每天吃三餐（早餐、午餐和晚餐），并在两餐之间根据需要吃两次小零食（上午和下午各一次）。
本周重点信息
根据您的具体需求，两餐之间吃零食可能更合适。
零食有助于调节血糖水平和食欲。对于那些难以仅通过正餐满足每日能量需求的人来说，零食也很有帮助，例如，非常活跃且能量需求较高的人。
零食应提供优质营养。
合适的零食选择包括新鲜水果、生蔬菜、低脂和脱脂酸奶、低脂和脱脂白软干酪、全麦饼干、爆米花、坚果、种子、冷鸡肉和冷鱼，以及熟瘦冷肉片。
Snacking and Health
Every time you eat you have an opportunity to make good quality food choices to boost your intake of valuable nutrients, vitamins, minerals and fibre. The same holds true for snacking. It is important that the snacks you choose provide your body with required nutrients, but at the same time deliver energy, regulate your blood sugar, and control your appetite. Good quality snacks eaten in moderate proportions are part of a healthy balanced diet and will promote good health.
However, if you snack too often, in large proportions, or on poor quality foods (high in sugar, fat and calories, but low in nutrients), it will negatively impact your energy levels and weight. In the long term, it will contribute to poor overall health. Great snack choice is therefore another important step toward achieving a healthy balanced diet.
Should you snack?
If you consume regular meals, eat adequate amounts of food at these times and the gaps between your meals are not excessive, then snacks might not be required. However, more often than not, snacking is appropriate. Here are some guidelines:
If the time that lapses between meals is very long, your blood sugar may start to drop and you may experience symptoms of low blood sugar. Furthermore, long gaps between meals in the absence of snacking increases the chance of overeating at the next meal, and that makes it very hard to maintain a healthy body weight. Click here for information on the timing of meals and the need for snacks. The need to snack is based on your own indicators (calorie requirements, meal plans, energy and activity levels).
If you are unable to meet your calorie requirements at meal times, then snacking may be necessary. Very active individuals engaging in more than 300 minutes of activity each week often require snacks in between meals. The extra hour or so of exercise each day creates a higher energy demand, and snacking becomes an important way to meet their energy requirements.
If you are on a weight-reducing diet, you may find that snacking on a piece of fruit between meals helps to regulate blood sugar levels, which in turn makes dietary compliance easier.
Certain people have specific medical conditions that require snacking, for example those who have conditions such as diabetes or even those individuals with peptic ulcers may benefit from planned healthy snacks. Your medical practitioner and/or dietitian will be able to discuss your condition-specific snacking requirements with you.
What snacks should you eat?
The snacks you choose to eat should provide you with good quality nutrients and energy. The following are foods that you can use in different combinations to make healthy snack options: fresh and dried fruits, raw vegetables, fat-free or low-fat yogurt, fat-free or low-fat cottage cheese, whole-grain crackers, air-popped popcorn, nuts, seeds, cold chicken and fish, and slices of lean cooked cold meat.
Substituting less desirable options with healthy snacks
It is important that healthy snacks are selected over less desirable options. Try to choose snacks that have a lower calorie content and higher fibre, vitamin and mineral content. Also try to keep portion sizes moderate. Remember to read the nutrition information panel on food labels to see how much energy (calories), vitamins, minerals and fibre you are getting from your snack choices. Some examples of unhealthy snack choices and their healthier alternatives are listed below:
Unhealthy snack options
- Potato chips: these are high in calories and salt. They provide little to no fibre or other nutrients.
- Cookies and muffins: these, like most baked goods, are high in sugar, fat and calories.
- Ice cream: it has lots of calories and can be high in saturated fat, which is bad for your heart.
- Cheese and crackers: both of these items are high in fat. Crackers are typically also high in sodium.
Healthier snack options
Nuts: these are a good source of monounsaturated fat. Be mindful of portion sizes, though, as nuts can be energy dense.
Frozen low-fat yogurt: this is a good substitute for ice cream, as it is lower in fat and calories.
Fresh fruit: this is an excellent choice as fruit contains plenty of essential vitamins and most fruits are high in fibre.
The table shows that it is straightforward to swap a less desirable snack choice for a healthier option. However, it requires some planning and discipline to make this a habit. It is important to note that even though a food may be healthy, such as raisins or nuts, it does not mean that you should snack on it in large quantities. Although nuts are high in monounsaturated fat (a desirable fat), it is still important to control the portions size as nuts are calorie dense. Choose snacks carefully according to their calorie density and nutrient content. Always remember to keep an eye on portion sizes regardless of the type of food you are eating.
Track your snacks
It is important to assess how often you snack in the day. Snacks need to be purposeful, with the intention of boosting your nutrient intake and regulating your appetite and blood sugar levels. When you are not paying attention to how often you snack, you run the risk of lapsing into “grazing” or nibbling throughout the day and eating more food than you need. This, in turn, can increase your risk of becoming overweight. Be mindful of how often you snack and the types and amounts of food you choose for snacking. A general recommendation is to have three meals per day (breakfast, lunch and dinner), with two small snacks in between (one snack mid-morning and one mid-afternoon), if necessary.
Key messages for this week
Eating snacks between meals might be appropriate based on your specific needs.
Snacking can help to regulate blood sugar levels and appetite. Snacking is also useful for those individuals who find it difficult to meet their daily energy needs through meals alone, for example, very active individuals who have higher energy requirements.
Snacks should provide good quality nutrients.
Suitable snack options include fresh fruit, raw vegetables, low-fat and fat-free yogurt, low-fat and fat-free cottage cheese, whole-grain crackers, air-popped popcorn, nuts, seeds, cold chicken and fish, and slices of lean cooked cold meat.
