Snack is food eaten between main meals; it serves different functions in our daily diet. For instance, healthy nutritious snacks can help people with low dietary intake, poor appetite or who are underweight to replenish the deficiency in main meals, and to increase their nutritional intakes. For healthy people, try to choose healthy snacks with appropriate portions, so that appetite for the next main meals would not be affected and additional weight gain would be minimized.
零食是人们在主餐间吃的食物，它在我们的日常饮食中，发挥着各种各样的作用。例如，健康有营养的零食可以帮助饭量小、胃口不好或体重偏轻者补充主餐的不足，从而增加营养的摄入。对于健康人来说，应尽量选择分量合适的健康零食，以免下一顿主食的胃口受影响，体重增加的可能性也会被减到最小。
Here are some tips for choosing snacks
选择零食的小贴士:
1. Avoid high fat snacks 避免食用高脂肪零食
Since high fat snacks may lead to overweight easily, and snacks containing high saturated fat like coconut oil, butter and animal fat etc. may increase blood cholesterol level, therefore, it is discouraged to eat those high fat snacks. Examples of high saturated fat snacks include cookies, wafer biscuits, cakes, egg tart etc.; oily deep-fried snacks include deep-fried chicken wing and French fries.
因为高脂肪零食容易造成身体肥胖，其中所含的大量饱和脂肪，像椰子油、黄油和动物油等，会增加血液中的胆固醇含量，所以最好不要吃高脂肪零食。饱和脂肪含量高的零食有曲奇、威化饼干、蛋糕、蛋挞等；还有油炸类零食，比如油炸鸡翅和炸薯条。
2. Cut down high sugar content snacks 少食高糖类零食
Sugar increases the energy of foods. Choosing snacks with lower sugar content would reduce caloric intake and play an important role in body weight management. High sugar content snacks include dessert soup, cakes, chocolate, soft drinks, sweetened juices and tinned fruit etc.
糖分会增加食物的热量。选择低糖类零食会减少卡路里的摄入量，有助于控制体重。高糖类零食包括甜粥、蛋糕、巧克力、软饮料、加糖果汁和水果罐头等。
3. Avoid high sodium snacks 避免食用高钠类零食
Eating high sodium foods over a period of time may increase blood pressure, so choose more often snacks with lower sodium content, and avoid choosing snacks added with salty seasonings and containing preserved meat. High sodium snacks include chili and salty chicken wing, sausage, bacon, luncheon meat, nuts added with salt and preserved plum etc.
长期食用高钠类食物容易引起高血压，因此应更多选择低钠类零食，尽量少吃添加含盐调料和腌肉的零食。高钠类零食包括椒盐鸡翅、香肠、咸肉、午餐肉、加盐的坚果和梅子蜜饯等。
4. Choose more often high fiber snacks 多选高纤维零食
Dietary fiber has different functions in our body; it would benefit overweight people as it gives the sense of satiety, and in turn lower their food intakes. Dietary fiber would also benefit people with hypercholesterolemia because of its possible lipid lowering effect. Apart from this, fiber helps to relieve constipation and to lower the incidence of certain types of intestinal diseases.
膳食纤维对我们的身体发挥着各种各样的作用。它对于体重过重者有好处，因为它会让人产生吃饱的感觉，促使人们减少食物的摄入量。膳食纤维对血胆脂醇过多的人也有好处，因为它能降低人体内的油脂含量。此外，纤维还有助于缓解便秘，降低某些肠道疾病的发病率。
Examples of high fiber snacks include all kinds of fruits like apple, banana, orange, cherrytomato, oatmeal, wholemeal bread, whole wheat biscuit, and beans like red bean or kidney bean etc.
富含纤维的零食包括各种水果，比如苹果、香蕉、桔子、樱桃西红柿等，还有燕麦片、全麦面包、全麦饼干和红豆、四季豆等豆类。
5. Have appropriate portions of snacks and snack time 选择合适的零食分量和食用时间
Portion sizes of snacks should be appropriate and not in excess. Snack time can be arranged between two main meals in order not to affect the appetite. It is discouraged to have snacks just before going to bed; otherwise indigestion and weight gain may be resulted.
零食的分量应当合适，不易超量。食用零食的时间应该安排在两顿主食之间，以免影响食欲。睡觉之前最好不要吃零食，否则可能引起消化不良和体重增加。
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零食是人们在主餐间吃的食物，它在我们的日常饮食中，发挥着各种各样的作用。例如，健康有营养的零食可以帮助饭量小、胃口不好或体重偏轻者补充主餐的不足，从而增加营养的摄入。对于健康人来说，应尽量选择分量合适的健康零食，以免下一顿主食的胃口受影响，体重增加的可能性也会被减到最小。
Here are some tips for choosing snacks
选择零食的小贴士:
1. Avoid high fat snacks 避免食用高脂肪零食
Since high fat snacks may lead to overweight easily, and snacks containing high saturated fat like coconut oil, butter and animal fat etc. may increase blood cholesterol level, therefore, it is discouraged to eat those high fat snacks. Examples of high saturated fat snacks include cookies, wafer biscuits, cakes, egg tart etc.; oily deep-fried snacks include deep-fried chicken wing and French fries.
因为高脂肪零食容易造成身体肥胖，其中所含的大量饱和脂肪，像椰子油、黄油和动物油等，会增加血液中的胆固醇含量，所以最好不要吃高脂肪零食。饱和脂肪含量高的零食有曲奇、威化饼干、蛋糕、蛋挞等；还有油炸类零食，比如油炸鸡翅和炸薯条。
2. Cut down high sugar content snacks 少食高糖类零食
Sugar increases the energy of foods. Choosing snacks with lower sugar content would reduce caloric intake and play an important role in body weight management. High sugar content snacks include dessert soup, cakes, chocolate, soft drinks, sweetened juices and tinned fruit etc.
糖分会增加食物的热量。选择低糖类零食会减少卡路里的摄入量，有助于控制体重。高糖类零食包括甜粥、蛋糕、巧克力、软饮料、加糖果汁和水果罐头等。
3. Avoid high sodium snacks 避免食用高钠类零食
Eating high sodium foods over a period of time may increase blood pressure, so choose more often snacks with lower sodium content, and avoid choosing snacks added with salty seasonings and containing preserved meat. High sodium snacks include chili and salty chicken wing, sausage, bacon, luncheon meat, nuts added with salt and preserved plum etc.
长期食用高钠类食物容易引起高血压，因此应更多选择低钠类零食，尽量少吃添加含盐调料和腌肉的零食。高钠类零食包括椒盐鸡翅、香肠、咸肉、午餐肉、加盐的坚果和梅子蜜饯等。
4. Choose more often high fiber snacks 多选高纤维零食
Dietary fiber has different functions in our body; it would benefit overweight people as it gives the sense of satiety, and in turn lower their food intakes. Dietary fiber would also benefit people with hypercholesterolemia because of its possible lipid lowering effect. Apart from this, fiber helps to relieve constipation and to lower the incidence of certain types of intestinal diseases.
膳食纤维对我们的身体发挥着各种各样的作用。它对于体重过重者有好处，因为它会让人产生吃饱的感觉，促使人们减少食物的摄入量。膳食纤维对血胆脂醇过多的人也有好处，因为它能降低人体内的油脂含量。此外，纤维还有助于缓解便秘，降低某些肠道疾病的发病率。
Examples of high fiber snacks include all kinds of fruits like apple, banana, orange, cherrytomato, oatmeal, wholemeal bread, whole wheat biscuit, and beans like red bean or kidney bean etc.
富含纤维的零食包括各种水果，比如苹果、香蕉、桔子、樱桃西红柿等，还有燕麦片、全麦面包、全麦饼干和红豆、四季豆等豆类。
5. Have appropriate portions of snacks and snack time 选择合适的零食分量和食用时间
Portion sizes of snacks should be appropriate and not in excess. Snack time can be arranged between two main meals in order not to affect the appetite. It is discouraged to have snacks just before going to bed; otherwise indigestion and weight gain may be resulted.
零食的分量应当合适，不易超量。食用零食的时间应该安排在两顿主食之间，以免影响食欲。睡觉之前最好不要吃零食，否则可能引起消化不良和体重增加。
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