Healthy eating plan for the New Year
Whenever snacks are mentioned, people will always associate them with words such as obesity and lack of nutrition. Are snacks unhealthy?
All foods eaten outside of the main meal can be referred to as snacks. Yogurt, potato chips, apples, spicy strips, ......It's all snacks. Snacks can indeed satisfy the "lonely" mouth, but many high-sugar, high-oil foods are not good for health. However, snacks are not "useless", eating the right ones may prevent diseases! 
Morning fruit, evening yogurt, anti-cancer and blood vessel protection
The researchers included a total of 2For 10,000 participants, the average intake of 26 major foods was calculated. The researchers divided the snacks into four categories: cereal snacks, starch snacks (mainly potato products), fruit snacks, and dairy snacks.
The analysis found that compared with those who did not eat snacks, those who ate fruit snacks after breakfast had a 22% lower risk of all-cause mortality and a 45% lower risk of cancer. After breakfast and lunch, the risk of all-cause mortality increased by 50% and 52%, and the risk of cardiovascular disease increased by 55% and 44%, respectively. Participants who ate dairy snacks such as yogurt and cheese after dinner had an 18% lower risk of all-cause mortality and a 33% lower risk of cardiovascular disease mortality.
It is not difficult to see from the research data that the best snack after breakfast is fruits, and the best snack after dinner is milk or dairy products, which can help regulate the body's metabolism and significantly reduce the risk of cardiovascular disease and cancer death. And eating starchy snacks like potato chips after any meal increases the risk of death and cardiovascular disease.
In addition, the study also found that people with low dietary quality, in addition to changing the main meal pattern, can also make up for the lack of dietary quality by supplementing snacks reasonably; People with higher dietary quality are more sensitive to starch snacks and should pay more attention to the quality of snacks. 
5 keys to healthy snacking
Snacks and meals should be a game of chess, and the overall arrangement should be made in accordance with the principle of "meals as the mainstay, snacks as supplements", so that snacks and meals can complement each other to achieve the effect of a diverse diet and a balanced diet.
The key to healthy snacking is to eat the right variety, frequency and amount.
Timing: early fruit, late yogurt
Studies have shown that fruits and nuts are best eaten after breakfast; Eat fruit after lunch; After dinner, ** products, preferably fermented, including yogurt, fermented buttermilk, etc.
Total calorie ratio: 10% 20%.
Usually, the proportion of calories consumed in three meals a day is 3 4 3, if you eat less at three meals, resulting in insufficient intake of protein, dietary fiber, vitamins, etc., you can supplement it through snacks.
It is recommended to control the proportion of calories in snacks to 10% to 20% per day. If it is a ** group, the proportion of calories in snacks should not exceed 10%;In the case of elderly people and children with special needs, it should not exceed 20%.
Interval with meal: 2 hours
Snacks are generally eaten between two meals, about 2 hours away from the main meal, so as not to affect the appetite and amount of food.
Frequency: Choose according to 3 levels
Snacks can be divided into three levels: "can be eaten regularly", "eaten appropriately", and "limited consumption".
Regularly consumed snacks refer to low-fat, low-sugar, low-salt snacks, such as fruits, yogurt, etc., which can be eaten every day;
Properly consumed snacks are foods that contain moderate amounts of fat, salt, sugar, such as chocolate, etc., which can be eaten once or twice a week;
Restricted snacks refer to foods that are high in sugar, salt, and fat, such as potato chips, candy, fried chicken, etc., and should be eaten as little or no as possible.
Types: Eat less highly processed foods
Snacks can be divided into original product snacks, primary processed snacks, and deeply processed snacks.
It is recommended to eat at least 3 kinds of fruits a day, try to choose plain nuts, and choose dairy products without added sugar.
Pregnant women, children, the elderly, and people with insufficient intake of vegetables at meals can add some newly processed green leafy vegetables as snacks after meals, and the taste is mainly light.
4 really healthy snacks
Nuts or legumes
Nuts are rich in a variety of vitamins and minerals, and the lecithin they are rich in has the effect of nourishing the brain and strengthening the brain of children and adolescents. Therefore, peanuts, walnuts, melon seeds, large almonds, pine nuts, hazelnuts and other nuts are good snacks.
In addition, nuts are also rich in unsaturated fatty acids, vitamin E, minerals magnesium, zinc, dietary fiber and other nutrients. 
Milk or yogurt
The nutrients in dairy food are complete and appropriate, and it is a food with a high digestion and absorption rate, and it is an important nutrient in the diet, such as protein, calcium, phosphorus, vitamin D, vitamin A, and vitamin B2. The Dietary Guidelines for Chinese Residents (2022) also clearly state that a variety of dairy products should be eaten, which is equivalent to 300 500 grams of liquid milk per day.
Fresh fruit
Fresh fruit is rich in water, dietary fibre, and a variety of vitamins and minerals, making it an important part of a balanced diet. The "Dietary Guidelines for Chinese Residents (2022)" recommends eating fruits every day, ensuring a daily intake of 200 350g of fresh fruits.
Fresh fruit goes well as a daily snack. Low GI fruits (glycemic index, which refers to how much blood sugar reaction the human body will cause after eating a certain food) are suitable for people with more needs, such as obesity, diabetic patients, etc., and generally the GI index is lower than 55 that is a low GI fruit, such as cherries, grapefruits, oranges, etc.
Dried dates
Compared to common fruits such as apples, peaches, and citrus, dates have a higher nutrient density. Although dried dates have been processed to a certain extent, compared with other processed foods, there is no added sugar and food additives, and it is a healthy choice among snacks. Compared with fresh dates, dried dates have less vitamin C and less water, and eating them with foods rich in vitamin C can promote iron absorption. Dried jujube also contains jujube polysaccharides, saponins, flavonoids and other bioactive components. It should be noted that dried jujube has a high sugar content and contains lignin, so you can eat a few pieces a day, and you should not eat more. 
Reference: Life Times.
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