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.
• 蔬菜搭配 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.
• 无盐坚果和种子.

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.
• 脱脂或低脂奶酪. 
• 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.