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Ten "low-calorie" snack keywords
1. Low fat/low calorie/no sucrose Ice cream or ice cream
2. Hand-torn vegetarian meat
3, low salt / desalted / low oil potato chips, biscuits
4. Crispy little yellow croaker
5. Fruit carrots
6. Crab meat stick
7. Suck jelly/0 card jelly
8. Konjac belly
9. Konjac cake
10. Sugar-free iced tea
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Before the recommended yogurt, white fungus porridge, corn, nuts and other healthy snacks, many people left a message saying that these are not snacks. Well, today I will recommend some "low-calorie" snacks according to the definition of these friends, and each calorie does not exceed 100 kcal!
Of course, before giving the list, the general principles still need to be said first.
How much to eat?
According to the 2013 edition of the "Reference Intake of Dietary Nutrients for Chinese Residents", the recommended daily calorie intake for adult women with light physical strength is about 1800 kcal, and for men 2250 kcal.
In my personal experience, it is more appropriate to snack calories than one-tenth of a day, which is almost 200 kcal.
More than this amount is likely to affect the meal, of course, if you increase exercise, you can also eat more.
You can't just look at the heat
| heat is just one of the angles
Calories are just one of the angles of judgment, such as milk and whole grains that are not low in calories, which are more beneficial to our health than many sugars or nutrientless food additives.
| Why are some snacks high in calories?
Some snacks are high in calories because there are three types of energy-supply substances such as protein, fat, and carbohydrates, and it is especially important to pay attention to fat here, because every 1 gram of fat it produces 9 kcal of calories.
The proportion of daily fat supply for many people is already very high, especially the intake of saturated fat is far exceeding the standard. Be careful of some solid foods that are very fragrant at room temperature, often snacks with high saturated fatty acid content.
How to choose?
| pay attention to the unit components and the composition table
As a reminder, the units of the Nutrition Facts List are not uniform, although it is common to be in units of 100g, but there are also cases where the unit is "one part" per packet or smaller than the package.
Especially in unhealthy snacks, this reduction of unit weight is very common, we should pay attention to the conversion of the amount when comparing, such as some potato chips, a bag is 70g, but the nutrition facts table is 30g as a part.
So be sure to look at the ingredient list. In the process of finding snacks this time, I encountered the promotion of their own oil reduction low card, the result of the detail page does not have an ingredient list, customer service also refuses to give the ingredient list (and use keywords to search for the first three products are their home, I don't know why the customer service does not even have an ingredient list).
| be wary of added sugars
Many snacks will add a lot of sugar in order to be delicious, including biscuits, pastries, preserved fruits, hawthorn slices, etc., to carefully choose the sugar in the ingredient list to be ranked lower.
In addition, some seemingly healthy juice-flavored drinks and milk drinks often add more than 10% sugar.
On the one hand, the vitamins and minerals in these snacks are very small, and the nutritional significance is not large, on the other hand, it will increase energy intake in vain, which may make children overweight and obese, and can also increase the risk of caries.
| control oil and salt intake
There are some crispy fried snacks, often high salt content, such as potato chips, fried broad beans, etc., children often love to eat, but sodium intake will increase the risk of high blood pressure, too much oil to eat is also unfavorable to cardiovascular.
Here's the list of what everyone is looking forward to!
10 "low-calorie" snack recommendations
According to the keywords, you can find it by simply flipping through the e-commerce platform.
|1, keywords: low fat / low calorie / sucrose-free ice cream or ice cream
Brand examples: *Grandma, *Lu Xue
Single calorific and weight: approx. 65 g, 89 kcal
Advantage: Delicious! Satisfy your desire to eat sweet and ice! It can also be supplemented with some protein and calcium. I just ate a sucrose-free mung bean model yesterday, and it was really delicious.
One of the nutrition facts lists refers to:
| keyword: hand-torn vegetarian meat
Brand example: *Fish Fit
Single calorific and weight: approx. 22 kcal / 13 g
Advantages: spicy taste + vegetarian meat will make the overall taste better, feel really eat something, but also supplement a certain amount of protein.
| keywords: low salt/desalination/low oil potato chips, biscuits
Brand examples: *Day, *Flat Soda
Single calories and weight: about 60 kcal, 16.5 g
Advantages: As can be seen from the name, the biggest advantage is that there is less oil and less salt, and some products will also add dietary fiber.
|4, keywords: crispy small yellow croaker
Brand example: *Muscle Unicorn * Sub Run
Single calories and weight: about 83 kcal, 30 g
Advantages: Low-temperature baking non-fried this practice is better, in addition, fish is rich in high-quality protein, which also contains more B vitamins, especially vitamin B12, which is of great significance to many people.
|5, keywords: fruit carrot
Brand example: buy regular manufacturers to produce with packaging is good
Single calories and weight: about 28 kcal, 80 g
Advantages: The taste will be much better than carrots, and children may love to eat them (pay attention to eating in the company of adults, be careful of getting stuck)! And carrots themselves are rich in nutrients, which is very suitable for snacking.
| keyword: crab meat stick
Brand example: * Chao Da Lin (sold in 711)
Single calories and weight: about 90 kcal, 90 g
Advantages: Can supplement a lot of protein, low fat content. Although there is no crab meat, at least it tastes good (sodium is also very high).
| keywords: suck jelly /0 card jelly
Brand examples: *Li, *Lotus, *Wood Good Products
Single calorie and weight: basically below 50 kcal or 0
Advantages: slippery, cold and cold, more flavorful, more delicious after ice. Friends who like this taste can basically eat it every day without any burden.
| keyword: konjac belly
Brand example: *live *eep
Single calorie and weight: This difference is relatively large, some calories can even be worse than 2 to 4 times, so when choosing, you must pay attention to the composition list, not only calories, but also sodium content difference is relatively large (generally about 800mg, more than 1300mg or more).
Advantages: suitable for friends who like to eat spicy, calories can be low
|9, keywords: konjac cake
Brand example: *Food Guy * Ji
Single calories and weight: about 30 kcal, 30 g
Advantages: very little carb, more protein, some products added protein liquid, inulin, whey powder are good.
| 10, keywords: sugar-free iced tea
The above said so much to eat, the end of the recommendation to everyone to drink. Of course, sweet black coffee and tea drinks are available every day. Here's an example of a sweet one.
Brand example: *Master
Single calories and weight: both large and small bottles, 0 kcal
Advantages: friends who do not like to drink carbonated drinks can try this, I think and the addition of white sugar is not much difference, and very cheap, 1L only four or five dollars...
When to eat?
The more suitable time is between meals. Most dietary guidelines recommend snacking around 10 a.m. and 4 p.m., but it's more common to eat snacks between dinner and bedtime.
For example, many young people's sleep time is between 11 o'clock and 1 o'clock, calculated by eating dinner at 6 to 7 o'clock, 12 hours between the day before and dinner, and nearly 6 hours without eating from dinner to sleep, it is inevitable that there will be hunger around 10 o'clock at night.
Therefore, if you do not control blood sugar and weight for health reasons, it is also very reasonable to eat a little before going to bed, but if you stay up late for a long time, try not to eat supper! ~