Things you need to know about snacks

chinacdc.cn | Updated: 2022-10-13
Are snacks necessary?
Key points
Snacks generally refer to various foods and/or beverages consumed during non-meal times.
 
It is better to separate snacks and meals by 1.5 to 2 hours.
 
Do not eat any snacks 0.5 to 1 hour before bedtime.
 
Children aged between two and 17 can eat snacks if their regular meals cannot meet their energy requirements.
 
Are snacks nutritious?
Key points
Snacks that can be eaten frequently: foods and beverages that are rich in nutrition and low in oil, salt and sugar. The following snacks can provide energy, dietary fiber, trace elements and vitamins for the human body, which are good for health: fresh fruits, plain milk, plain yogurt, plain nuts without salt or other seasonings. 
 
Snacks that can be eaten in small quantities: foods and beverages that are relatively rich in nutrition and with a medium amount of oil, salt and sugar, such as almond juice, dried beef slices, cake, and so on.
 
Snacks that should be eaten only occasionally: foods and beverages that are high in sugar, salt and fat and low in nutrition content can increase the risk of obesity, high blood pressure and other chronic diseases. These snacks include fried food, cream cakes, whole fat condensed milk, high-sugar drinks, and so on. 
 
How to choose snacks?
Key points
Snacks should be fresh, nutritious and clean
 
Fresh foods contain rich vitamins, minerals and dietary fiber. Choosing natural and fresh foods as snacks can avoid excessive intake of salt, sugar and fat. 
 
Fresh fruits, plain milk and nuts should be the first choice
Snacks are complementary to regular meals. Therefore, it is better to choose clean, healthy and nutritious foods as snacks such as fresh fruits, plain milk and nuts. But fruit juice is not recommended because it is high in fructose that can cause obesity and decayed teeth in children. 
 
Follow a healthy principle
We should follow the principle of “less oil, salt and sugar, low energy and fat, and high protein” while choosing snacks.