健康零食需包含這些成分
Are you continuously snacking? Data from the National Health and Nutrition Examination Survey shows that Americans have gone from eating an average of 3.9 times a day in the 1970s to eating 5.6 times a day in 2010. The percentage of daily calories coming from snacks has doubled, with snacking providing about 500 calories a day. If added to meals already consumed, such a snacking habit could lead to weight gain of a pound a week.
你是不是經常吃零食？全國健康和營養檢查調查的數據表明：美國人吃零食的頻率已從20世紀70年代的每日3.9次增長爲2010年的每日5.6次。來自零食的日卡路里比例已翻了一番，每天提供約500卡。如果吃完飯後又吃零食，那這種習慣就會導致每週增重一磅。Snacking is not inherently bad. In healthy, normal-weight people, snacking seems to help them meet their daily energy needs and even helps incorporate more nutrients into their day. In contrast, obese children and adults tend to snack on foods that are high in calories but low in nutrients. So what you choose to snack on matters.
吃零食本身並沒有什麼不好。對於健康的體重正常的人而言，吃零食還能幫助他們達到日能量需求，甚至幫助他們在生活中吸收更多的營養。相較之下，肥胖兒童和肥胖成人往往吃那些熱量高但營養低的零食。所以零食的選擇非常重要。
Anatomy of the ideal snack
解剖理想零食
The ideal snack contains three key nutrients: fiber, protein and healthy fat. This snacking trifecta keeps you full longer and stabilizes blood sugar levels, helping to keep cravings at bay.
理想的零食含有三種主要營養成分：纖維、蛋白質和健康脂肪。這一零食三要素能讓你的飽腹感更持久、穩定血糖水平、抑制你對零食的渴望。Ideally, you want to choose a combination of whole foods to check off each nutrient. Yes, a protein bar might have all three nutrients. But prepackaged snacks often contain added sugars, sodium and saturated or trans fats that most of us do not need. Think of energy bars as your backup plan - but if you must keep some on hand, look for those that are have at least 10 grams of protein and two grams of fiber.
理想情況下，你可以選擇全食來檢查每種營養物質。是的，蛋白質棒可能含有這三種營養素。但預先包裝的零食通常含有添加糖、鈉和飽和或反式脂肪，大多數人都不需要這些成分。所以把能量棒視作備選零食吧--但如果你必須帶一點在身邊，那就選擇那些至少含有10克脂肪、2克纖維的品種。Instead of packaged protein bars, I recommend centering your snacks on fresh whole produce. You are likely not eating enough of this produce: According to the Centers for Disease Control, only 9 percent of American adults consume enough vegetables, and 12 percent meet the recommended intake of fruit. By focusing on produce, you will get some fiber along with water, to help you feel full for fewer calories. Vegetables and fruit also contain vitamins, minerals and antioxidants that are essential for your health and well-being. On top of all that, you will probably save money by building your own snacks around minimally processed foods.
我建議吃一整個新鮮的農產品，而非吃預先包裝的蛋白質棒。你攝入的農產品可能並不達標：據疾控中心表示，只有9%的美國成年人攝入了足量的蔬菜，12%的人攝入了日推薦水果量。多吃些農產品，你就能獲得纖維和水分，讓你在獲取少量卡路里的情況下飽腹時間更持久。蔬菜和水果也含有維生素、礦物質和抗氧化劑，這些對於身體健康都至關重要。最爲重要的是，自己做加工程序少的零食可能會爲你節省一大筆開支。
