3 levels of children’s snacks and 8 items of attention
3 recommended levels of snacks The snacks mentioned here are small amounts of food and beverages (excluding water) that are consumed during non-meal times.
We can divide the snacks eaten by babies into 10 categories. According to the nutritional characteristics and production methods of each type of snacks, they are divided into three recommended levels, that is, “can be eaten often”, “appropriate to eat”, and “limited to eat”.
“Freshly Eatable” Snacks These snacks are rich in nutrients and are mostly foods and beverages containing or adding low oil, low salt, and low sugar.
These foods can provide certain energy, dietary fiber, calcium, iron, zinc, vitamin C, vitamin E, vitamin A and other essential nutrients for the human body, and can avoid excessive intake of oil, sugar and salt. These snacks are beneficialHealthy snacks.
“Appropriate” snacks These snacks are relatively rich in nutrients but contain foods and beverages containing medium amounts of oil, sugar, salt, etc.
“Limited-Eat” Snacks From a nutritional point of view, these snacks contain or are supplemented with oil, sugar, and salt in foods and beverages that provide energy metabolism but have few other nutrients.
Regular consumption of such snacks increases the risk of overweight, obesity, high blood pressure and other chronic diseases.
But the “limit” here is not prohibited.
Category snacks elaborate on fruits and vegetables snacks fresh fruits and vegetables foods are rich in vitamin C, vitamin B, potassium, magnesium, calcium and substituted fiber and other beneficial nutrients.
Can be eaten often: fresh vegetables, fresh fruits.
Such as tomatoes, cucumbers, bananas, pears, peaches, apples, citrus, watermelon, grapes and so on.
Appropriate: Dried fruits and vegetables processed with sugar or salt.
Such as seaweed slices, dried apples, raisins, dried bananas and so on.
Limit consumption: canned, preserved.
For example, canned fruits, preserved fruit and other snacks contain a large amount and some nutrients are lost during the production.
Milk and dairy products Milk is the most abundant natural food containing calcium, and is also rich in important nutrients such as high-quality protein and riboflavin.
Can be eaten often: quality dairy snacks.
Such as pure fresh milk, yoghurt, etc. can be used as an important supplement for the lack of supplementation of dairy foods in meals.
Appropriate: Dairy products such as cheese and milk flakes.
Limit consumption: Condensed milk and other foods usually containing sugar.
Here the expert is a milk drink, lactic acid drinks are not milk and cannot replace pure milk.
Nut snacks Nuts such as walnuts, sunflower seeds, peanuts, cashews, pine nuts, almonds, hazelnuts and other high-quality plant proteins, potassium, magnesium, phosphorus, calcium, iron, zinc, copper and other minerals are also vitamin E, vitamin B1, vitamin B2Nicotinic acid, folic acid, and a good source of fiber supplements are a class of snacks with high nutritional value.
Can be eaten often: Peanut rice, walnut kernels, sunflower seeds, big almonds and pine nuts, hazelnuts, etc. are not added during the preparation.
Appropriate consumption: Once the nuts mentioned above are put on the “coat” of oil, sugar, and salt, they are “appropriate” snacks, such as amber walnut kernels, fish skin peanuts, and salted cashew nuts.
Beans and soy snacks Beans can provide high-quality plant-based protein, rich in calcium, phosphorus, iron, zinc and B vitamins, which can promote physical health and enhance memory.
Can be eaten often: Soy milk, roasted soybeans, etc. without added oil, sugar, salt.
Appropriate to eat: processed tofu rolls, weird broad beans, dried tofu, etc.
Cereal snacks There are many kinds of cereal snacks. Common ones are biscuits, bread, pastries, instant noodles, and various starch-based puffed foods.
Can be eaten regularly: boiled corn with reduced fat, sugar, and salt, snacks such as sugar-free or low-sugar oatmeal, and whole-wheat biscuits are an excellent source of celluloseSuch as B vitamins, vitamin E, potassium, selenium and iron.
Appropriate to eat: cakes, biscuits, etc., because they add a small amount, salt, sugar.
Limited consumption: puffed food, cream sandwich biscuits, instant noodles, cream cakes, etc.
Contains high concentration, and high salt, high sugar.
Meat, seafood, egg snacks, meat, seafood, and egg snacks can fully provide the protein, trace amounts, inorganic salts and vitamins needed by the human body, and they are delicious, nutritious, and full.
Can be eaten often: boiled eggs and other snacks without adding fat, sugar and salt during preparation.
Appropriate: Beef jerky, pine eggs, ham sausage, preserved meat, stewed eggs, fish fillets, etc.
Because these snacks contain a large amount of condiments such as cooking oil, salt, sugar, soy sauce, monosodium glutamate, etc., excessive or long-term consumption may cause human harm.
Limited consumption: fried chicken nuggets, fried chicken wings, etc.
Potato snacks Potatoes include potatoes (potatoes), sweet potatoes, cassava, etc. In addition to providing rich starch, fiber and B vitamins, they also have a small amount of minerals and other vitamins, and have the dual benefits of cereals and vegetables. Can be eaten often: Steamed, boiled, and baked potato snacks can be eaten often without adding fat, sugar, and salt.
Appropriate: sweet potato balls, dried sweet potatoes, etc., because a small amount of oil, sugar, salt is added during the preparation.
Limited consumption: potato chips, french fries, etc.
Because the energy is greatly increased during the calcination process, some nutrients are lost, and some also contain toxic carbon nanotube amides.
Beverage snacks Common beverages include carbonated beverages, fruit and vegetable juice beverages, milk-based beverages, plant protein beverages, and tea beverages.
Except for some freshly squeezed fruit and vegetable juices, most of the beverages contain high sugars, high energy, and excessive amounts will increase the absorption of nutrients and may increase the risk of diseases such as dental caries, obesity, and metabolic syndrome.
For children and adolescents, it is best to form the habit of drinking plain water.
Can be eaten often: Juice squeezed from fresh vegetables, such as freshly squeezed orange juice, watermelon juice, celery juice, carrot juice, etc.
Appropriate consumption: fruit juice, sugar added during the production process, and fruit (vegetable) beverages with a fruit content exceeding 30%, such as hawthorn beverages, almond juice, lactic acid beverages, etc.
Limited consumption: carbonated drinks such as high-sweet sodas with high sweetness or bright colors.
Cold drinks In the hot summer, it is possible to give children cold drinks, but most of the popsicles and ice cream foods contain high sugar and energy, so it is not recommended to eat them often.
Appropriate: Cold drinks with low sweetness and mainly milk and fruit, such as better quality ice cream and fruit ice cream.
Limitation: Very sweet and colorful cold drinks.
Candy snacks Candy snacks mainly include a variety of candies and chocolates.
Appropriate to eat: Chocolate contains high quality and energy, but also has rich nutrition, can prevent cardiovascular diseases, enhance immunity, reduce blood plasma levels, etc., especially the small amount of dark chocolate is less than other chocolates.Recommended to eat properly.
Limit consumption: Candy with high sugar content, such as toffee, fruit candy, etc., provides energy decomposition and is prone to cause dental caries. It is not conducive to oral health. It is limited consumption and it is recommended to eat as little as possible.
Tips: accept snacks 8 items Note 1 time: do not leave the wife.
Snacks are best arranged between meals.
2 choices: fresh and easy to digest.
Choose fresh, natural snacks, eat less fried, too much sugar, too salty snacks.
3 quantity: small amount and moderate.
Snacks cannot exceed regular meals, and snacks are replaced when the child feels aging.
4 frequency: no more than 3 times a day.
If you use too many times, once you eat a small amount of snacks every time you will accumulate less.
5 methods: snacks are not a reward.
Don’t use snacks as a reward, punishment, comfort or to please the child. Over time, the baby will think that the rewards are good and will be more dependent.
6 Play: Don’t eat snacks.
When playing, babies often inadvertently have too many snacks, or if they are severe, they will be caught by the snacks, so they should stop after eating snacks and run after eating
7 thirst: drink less sugary drinks.
White water is the best drink. Your baby should be encouraged to drink more white water and less sugary beverages, and develop good drinking habits.
8 Before and after snacking, pay attention to hygiene.
Wash your hands before eating snacks and rinse your mouth after eating snacks to prevent disease and dental caries.