Snacks can not only fill our stomachs, but also bring us happiness, both adults and children can not refuse snacks.
However, some snacks are high in calories and fat, and eating too much of them is not only not good for our health, but also makes us fat. So, be sure to choose a healthy snack.
The so-called health is to have less oil, less salt and less sugar, but when buying snacks, you have to choose and compare them one by one, which is really a waste of time. Don't worry, Mr. Gu has compiled a list of 19 healthy snacks, which will be shared with everyone, and you can eat them with your baby at home.
1. Popcorn.
It is healthiest to buy popped corn and burst it yourself.
No sugar or salt added, pour 10 grams of oil after the pot is hot, heat it slightly without smoking, then pour in 100 grams of corn kernels, cover it when you hear that there are corn kernels bursting, keep shaking the pot, continue to shake the pot after the corn kernels are all bursting, pour out and let it cool, the whole process is about 2 minutes.
Picture: Da Mu Mu also loves to eat without sugar.
Some parents may buy microwave popcorn, although it is also convenient to heat high for 3 minutes, but the ingredients often add shortening, sucrose, sweeteners, flavors, which is not conducive to the baby's Xi of developing a light diet, and will also increase additional energy intake.
Figure: Ingredient list of microwave popcorn of a certain brand.
Figure: A brand of microwave popcorn has a high fat content of 20%.
Pictured: Microwave popcorn kernels, look at this thick oil.
2. Shandong pancakes.
Shandong pancakes have different flavors, I bought millet pancakes for Da Mumu, and the ingredients are only millet, rice, soybeans, skimmed cornmeal and wheat flour, as shown in the picture.
Pictured: Pancake ingredient list.
Pictured: Golden millet pancakes.
This flavor of pancakes can eat the soybean flavor of soybeans, as well as the slight sweetness of various rice, in addition, it is as thin as a piece of paper, and the taste is soft, and Mu Mu, who is 1 year old and two months old, eats it too happily. We bought it offline, 65 yuan 1 catty, because the moisture content is very low, so the shelf life without preservatives is also very long, like the low temperature in winter and spring can be put for 3 months.
3. Freeze-dried vegetables.
Sometimes the baby eats less vegetables, you can let the baby gnaw some freeze-dried vegetables, and see that there are only vegetables in the ingredient list, no oil, sugar or other ingredients.
Pictured: Ingredients and nutrients for freeze-dried shiitake mushrooms.
Pictured: Freeze-dried vegetables.
A friend also sent ordinary dried shiitake mushrooms before, and its ingredients contain both oil and sugar, and the fat content is 2 of the freeze-dried shiitake mushrooms above55 times. A small packet of 50 grams, about 15 flowers, 220 kilograms of calories, can be eaten in a while, but you have to run for 33 minutes to consume.
Pictured: Ingredients for deep-fried dried shiitake mushrooms.
Picture: A pack of fried dried shiitake mushrooms 50 grams.
4. Sushi seaweed.
The seaweed on the market is basically added with salt and oil, and some of the salt content is still very high, and I have not bought one suitable for the baby to eat, so I bought him sushi seaweed, and there is only dried seaweed in the ingredients, so we must choose one with low sodium content. Large slices for the baby to eat are easy to stick to the roof of the mouth, and it will be better to cut them into short strips.
5. Sugar-free yogurt.
The only ingredients available are raw milk and fermented pure yogurt, and now they are basically fermented yogurt. Please refer to the following two articles for the production method.
6. Natural low-salt cheese.
The ingredient list of natural cheese only has milk, bacteria, rennet and salt, and no sugar, thickeners, flavors and other ingredients.
However, the milk in the ingredient list must be pasteurized, because if it is raw milk, it may be infected with pathogenic bacteria and endanger health.
In addition, it is necessary to choose a low sodium content and a high calcium content.
The picture below is a certain brand of cheese I bought for Da Mumu, the sodium content is only 200 mg 100 grams, but the calcium content is as high as 1030 mg 100 grams.
Pictured: Ingredients and nutritional facts of a cheese.
If you buy the right one, you may not like to eat it, because this natural cheese will be a little bitter, and when you just bought it, Da Mu Mu tasted it and didn't eat it;Because I didn't know when I would eat it again, I froze. As a result, I stumbled upon the idea of cutting it into small slices and eating ice cream like ice cream, so I guess I love the cold feeling.
Picture: Cut into slices for the baby to eat.
Picture: Da Mu Mu ** cheese.
7. Original nuts.
Whether it is original or not is not to see whether there is the word "original flavor" on the package, but to look at the ingredient list, there are only nuts in the ingredient list, and nuts without sugar, salt, additives and any other ingredients are called original nuts, as shown in the figure.
Pictured: Original cashew nuts.
For babies under 3 years old, you can't give whole nuts directly to prevent choking and choking. So I would crush the nuts, give the baby a spoon and eat it by itself, about six or seven cashews a day.
Among all kinds of nuts, Da Mumu likes to eat cashew nuts the most, which have a sweet taste and are not greasy.
8. Fruit cereals.
When choosing fruit cereals, you should look at the ingredient list, choose no added sugar, and the dried fruits are best to use the freeze-drying process, because the freeze-dried fruits retain more vitamin C, potassium, anthocyanins, and polyphenols than ordinary dried fruits.
If you are hungry between meals, grab two handfuls and eat them directly, mix yogurt or soak in milk, enjoy delicious and nutritious.
9. High-protein and low-fat ready-to-eat beef granules.
Choose high-protein, low-fat, and also choose a relatively low sodium content, preferably no more than 400 mg 100 grams. Friends with a light taste taste good to eat, and friends with a heavy taste taste taste good.
If you don't have time to boil eggs in the morning, and you don't have time to cook meat or soy products for lunch or dinner, you can get plenty of high-quality protein right out of the bag.
10. High-calcium, high-protein crispy small yellow croaker.
It is necessary to choose non-fried, low-temperature dehydration process, such a crispy small yellow croaker tastes crispy like potato chips.
For example, in the picture above, a small pack is only 25 grams, and the energy does not exceed 90 kcal. But don't eat too much, the sodium content is generally not low, and Mr. Gu still has a bit of saltiness when he eats.
11. Chickpeas.
Some people say that it is a superfood, which is a bit exaggerated, its nutrition is similar to mung beans and red adzuki beans, but after steaming, it is not as fragile as red beans and mung beans, so it is very suitable for making small snacks to eat one by one.
The only ingredients to choose are chickpeas and drinking water, and if you buy five-spiced ones, choose those with nothing added except chickpeas, spices and salt. The taste is super light or it is recommended to choose the original flavor directly for children, and choose the spiced one if the taste is moderate or a little heavy.
Ready-to-eat chickpeas have a very soft and waxy taste, 1It is no problem for babies to eat after the age of 5.
12. Immersion tuna.
Immersed tuna is rich in DHA and protein, but low in fat, such as the one pictured above, which has only 05 grams of 100 grams, the sodium content is also super low, only 60 mg of 100 grams.
Mix it in salads or rice, sandwiches, or just take a few bites after training.
13. Zero-calorie jelly.
It does not contain added sugar, has no energy, and has a sweet taste, and the sweetness comes from sugar substitutes. If you want to eat sweet and don't want to take in energy, eat a piece, and your mind and body will not be burdened.
14. Crackers.
If you like the crispiness of biscuits, and you can't stand the high fat, sugar and energy of biscuits, then eat this grain pancake like the picture above, no added sugar, and the fat content is only 5 grams 100 grams.
The first ingredient is whole wheat flour, which means that whole wheat flour has the most content, followed by purple sweet potato flour, millet flour, buckwheat flour and black sesame seeds.
15. Instant corn kernels.
It is generally sweet corn, sweet corn is low in energy, rich in dietary fiber, and is more friendly to the best partners. Moreover, the GI value is not high, and friends with high blood sugar can eat it.
It is recommended to choose small packages and low calories to avoid eating too much at one time. Let's eat three meals a day too finely, treat it as a snack, and achieve a good combination of thickness and thickness.
16. Dried purple sweet potato.
There are yellow dried sweet potatoes, there are also dried purple potatoes, choose sugar-free and oil-free, soft and glutinous, sweet and chewy, take a small root and eat it slowly, it is directly sweet to the heart, but you have to rinse your mouth after eating.
17. Konjac rice noodles are cool.
The main ingredient of konjac is dietary fiber, the energy is ultra-low, even if it is called rice, noodles, and cool skin, it cannot be eaten as a staple food, otherwise you will be hungry soon if you eat a lot, it is more suitable for eating and playing with your mouth when you are idle, but the seasoning should control oil and salt, among which konjac rice can be added to milk to make milk konjac rice dew.
Figure: Nutrition facts of konjac rice.
As for konjac shuang, the sodium content is too high, basically more than 1000 mg per 100 grams, as shown in the figure below, the sodium content per 100 grams (4 packets) of the brand is equivalent to 3 grams of salt, and the "Dietary Guidelines for Chinese Residents" recommends that our salt intake throughout the day should be controlled within 5 grams.
Figure: Nutritional content list of a brand of konjac shuang.
18. Ready-to-eat chicken breast meat.
Choose a small brisket for a more tender taste;Choose plain, not smoked;Choose one with lower sodium content, such as the following two chicken breasts, the latter with a sodium content of 4 of the former6 times.
Pictured: Chicken breast meat with low sodium content.
Pictured: Chicken breast meat with high sodium content.
19. Hang dried squid shreds.
The same is squid, the most commonly bought you often add oil, sugar, salt, some salt content as high as 2114 mg 100 grams, but hanging dried squid does not add additional sugar, oil, although salt is also added, but because it is too hard to chew, so you can satisfy your cravings while not ingesting too much salt.
Summary: Popcorn, pancakes, fruit cereals, crackers, instant corn kernels, chickpeas, dried purple potatoes, mainly provide carbohydrates, if the staple food is less, you can add them;Freeze-dried vegetables, seaweed, konjac, mainly provide dietary fiber and minerals, you can eat this kind of snack when you eat less vegetables;Yogurt and cheese mainly provide calcium, and daily calcium supplementation is optionalNuts mainly provide fats, especially unsaturated fatty acids;Ready-to-eat beef cubes, ready-to-eat chicken breast, crispy small yellow croaker, soaked tuna, and dried shredded squid mainly provide protein.
In addition to these snacks, fresh fruits and vegetables that are easy to eat are also great for a meal!
In fact, snacks are pads, pads, can't eat too much, and can't be eaten too close to the main meal, otherwise it will affect the main meal. Especially for the growing baby, this is very important, and the same is true for the ** who want to control the weight, no matter how healthy the snacks are, eat less.
Today's interaction: What's your favorite snack?Is there anything you'd like to recommend?