【Special Reminder】Spring Festival snack selection strategy →

Time flies by, a year of busy hard work has come to an end, and the Spring Festival is coming~ The happiness of the Spring Festival is to forget the troubles, be accompanied by relatives and friends, and have fun eating, drinking, and playing. A full table of meals is the standard configuration of the regiment year, and there are skills in how to choose snacks.

Beginner Raiders

Choose foods that are clean and hygienic, have high nutritional value, and are not easy to eat at meals, such as plain nuts, fresh fruits, milk and dairy products, etc.

Plain nuts, such as peanuts, melon seeds, walnuts, etc., are rich in protein, unsaturated fatty acids, minerals and vitamin E, but due to the high fat content of nuts, moderate intake is recommended.

Fruits and vegetables that can be eaten raw are rich in vitamins, minerals and dietary fiber, so choose fresh and seasonal fruits and choose different types of fruits and vegetables to decorate the table and make your mood happy.

Milk, soy and their products provide high-quality protein and calcium. Yogurt often contains probiotics, which are easier to be digested and absorbed by the human body after fermentation, and cheese and milk skin are also good concentrated milk products.

Advanced Strategy

Learn to read nutrition labels, understand the composition of raw materials, energy and core nutrient levels, carefully choose foods high in salt, oil and sugar, and make healthy and smart choices.

Take a look at the ingredient list

The ingredient list tells us which raw materials the food is made of, and according to the principle of "decreasing materials", the food raw materials, auxiliary materials, food additives, etc. are listed in sequence according to the order of the amount of ingredients. When you buy snacks, you will see that the ranking of raw materials is vegetable oil, white sugar, wheat flour...... You'll probably know what you're eating.

Second, look at the nutrition facts list

The Nutrition Facts List is a three-table list of nutrients on a food label, which states the energy provided per 100g (or per 100ml or per serving) of food, as well as the content of nutrients such as protein, fat, carbohydrates, sodium, etc., and their percentage in the nutrient reference value (NRV).

For example, the following nutrition facts table shows that for every 100g of this snack, 1872 kilojoules of energy will be consumed, which is equivalent to 22% of the recommended energy for a day.

3. Use nutrition claims to buy food

A nutrition claim is a description of a high or low level of nutrient content, with or without it. For example, nutrition claims such as high calcium, low fat, sugar-free, low salt, rich in dietary fiber, etc., can also help us choose foods.

Advanced Raiders

Internalize the dietary guidelines, eat a variety of foods, eat in a balanced manner, and eat in moderation, so as to lead your family to choose snacks reasonably and celebrate the Spring Festival. Comes with a cheat book - "Chinese Children and Adolescents Snack Consumption Guide" snack classification:

Recommended	Frequency of consumption	Food examples
Can be frequent edible	It can be consumed appropriately every day	Milk, yogurt, soybean milk, boiled eggs and other milk, beans and eggs, boiled corn, whole wheat bread, sweet potatoes, potatoes and other cereals and potatoes, apples, pears, citrus and other fruits, tomatoes, cucumbers and other raw vegetables, peanuts, melon seeds, walnuts and other nuts
Consume in moderation	It can be eaten 2~3 times a week	These foods are relatively rich in nutrients, but contain certain fats, added sugars or salts, such as cheese, chocolate, dried fruits, etc.
Limit consumption	Consume weekly 1 time or less	These foods are low in nutrients and high in sugar, salt, and fat, such as candy, fried, potato chips, sugary drinks, canned fruits, candied fruits, and other foods with various food additives.

Sources:

1. Dietary Guidelines for Chinese Residents (2022)

2. Dietary Guidelines for School-age Children in China (2022)

Source: Sichuan CDC

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Editor: Zhu Yiying Reviewer: Liu Zhiguo, Yang Huihui

Editor-in-Chief: Liu Dong