健康的零食
我们大多数人都会这么做. 我们有些人偷偷摸摸的. Some of us even have attacks over it. 是的,吃零食! If done in moderation 和 by making healthier choices, snacking can fit into a healthy dietary pattern.
Here are some snack ideas to add to your grocery list:
嘎吱嘎吱的零食
- Apples sliced with a tablespoon of low-sodium peanut butter.
- Pears dipped in fat-free/low-fat cottage cheese.
- Vegetables paired with 鹰嘴豆泥 or tzatziki sauce, such as:
- Carrot 和 celery sticks.
- 甜椒片.
- Zucchini or cucumber rounds.
- Broccoli 和 cauliflower florets.
- Cherry or grape tomatoes.
- 烤鹰嘴豆.
- 爆米花 (air-popped or made with a nontropical vegetable oil).
- Rice cakes 和 whole-grain crackers.
- Unsalted nuts 和 seeds.
重新考虑你的饮料
If you drink regular soda or energy drinks, look at the amount of added sugar on the 营养成分标签. Sugar drinks easily can add excess calories 和 pounds. 相反,尝试:
- Plain or sparkling water. Add citrus or cucumber slices, mint or other herbs for flavor.
- Fat-free/low-fat dairy milk, plain soy milk or unsweetened oat or nut milk.
- Unsweetened tea or coffee.
- 100%果汁.
- Low-sodium tomato or mixed-vegetable juice.
Other simple, healthy snacks
- Whole-grain toast with low-sodium peanut butter or other nut butter.
- Fat-free/low-fat cheese.
- Fat-free/low-fat plain with fruit.
- Fruit 和 veggie smoothie.
- Whole-grain crackers with canned very low sodium tuna or low-sodium salmon.
- Canned fruit (packed in its own juice, water or light syrup).
- Baked or raw apples sprinkled with cinnamon.
- Raisins, dates, figs 和 other unsweetened dried fruits.
- 冰冻的香蕉.
- 冰冻的葡萄.
- Fresh fruit salad flavored with fresh herbs, such as mint, or fresh gingerroot.
- For packaged snacks, be sure to read the 营养成分标签. Look at the serving size to determine how many calories, 添加糖 和 sodium are included.