If foodies don’t want to gain weight, these 5 snacks are highly recommended!

When it comes to snacks, most people think that snacks are unhealthy foods, and they would say, "If you want to be healthy, you should eat less snacks."

In fact, not all snacks are unhealthy. There are 5 kinds of food that are suitable for snacks. They are convenient to eat and not only will not make you fat, but they are also good for your health. Foodies who can't keep their mouths shut, prepare them for yourself!

1. Yogurt

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Yogurt is a dairy product containing probiotics, generally containing more than two types of probiotics.

For example, Streptococcus thermophilus, Lactobacillus bulgaricus, Lactobacillus casei, Lactobacillus rhamnosus, etc.

Probiotics can promote the balance of intestinal flora and are beneficial to intestinal health. However, the premise is to ensure that the number of probiotics is sufficient to work. Otherwise, the probiotics in the yogurt you drink will find it difficult to resist the strong stomach acid, and after being baptized by stomach acid, there will be almost nothing left.

Although there is no requirement for the number of a specific bacterial species in yogurt, GB19302-2010 Fermented Milk requires that the number of lactic acid bacteria in yogurt that has not been heat-treated after fermentation should be ≥106CFU/g(mL).

In other words, when we buy yogurt, we must look at the numbers on the yogurt packaging: the number of live bacteria at the time of leaving the factory is ≥106CFU/g(mL).

▲Photo: Taken by myself

It is also best to buy yogurt in the refrigerator. The packaging will indicate that the storage conditions are refrigeration at 2~10℃ .

In addition, yogurt can prevent constipation and improve symptoms of lactose intolerance.

It is recommended to choose those with a carbohydrate content of less than 11g/100g in the nutrition facts table, which will have an acceptable taste and reduce sugar intake. If you can accept sugar-free ones, it is better , and you can cut some fruit cubes to improve the taste.

2. Milk

Milk can supplement rich mineral calcium and high-quality protein.

For adults, drinking 300 to 500 ml of milk every day can increase bone density in children, adolescents, and postmenopausal women, and reduce the risk of osteoporosis. [1] For children, it also helps strengthen bones and promote growth and development.

Studies have shown that drinking more milk can prevent children from obesity and chronic diseases such as hypertension and diabetes in adulthood.

Don't buy milk drinks that have sugar in the ingredient list.

3. Cheese

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Cheese is a food product made from concentrated milk. Every kilogram of cheese is made from the concentrated milk of about 10 kilograms.[2] It is the essence of milk and is naturally more nutritionally concentrated.

Cheese not only contains calcium and protein, but also active lactic acid bacteria, which is similar to yogurt and is not only beneficial to intestinal health but also can improve immunity. [2]

According to the data in the "Chinese Food Composition Table 6th Edition", the calcium content of cheese is 799 mg/100 g, [3] which means that eating only 50 g of cheese can provide nearly 400 mg of calcium, which can meet 50% of the daily calcium requirement of an average adult.

When choosing cheese, choose one with low sodium content and high calcium content, and a calcium-sodium ratio of > 1. For example, the sodium content is < 200 mg/100 g, and the calcium content is > 800 mg/100 g.

Calculated according to protein content: 100g fresh milk = 100g yogurt = 12.5g milk powder = 10g cheese

4. Nuts

Some people believe that nuts are high-calorie foods and eating them often will make you fat.

Actually, it won’t. Eating nuts properly will not only not make you fat, but also help you lose weight.

The American Journal of Clinical Nutrition once published a study on the link between long-term nut intake and obesity. The experiment found that adding nuts to a calorie-restricted diet was not associated with weight gain, but rather resulted in greater weight loss and higher insulin sensitivity.

The literature also suggests that high consumption of nuts (especially walnuts) is associated with a reduced risk of diabetes. Therefore, regular consumption of nuts (approximately once a day) may be part of a healthy diet to prevent obesity and type 2 diabetes. [4]

In addition, many other domestic research results also show that appropriate intake of nuts can reduce the risk of obesity.

So, how much is considered appropriate? China's "Dietary Guidelines for Chinese Residents" recommends that the daily intake of nuts should be 50-70g per week, averaging about 10g per day . How much is this?

10g of nuts is equivalent to:

10-12 boiled peanuts

7-8 cashews

7-8 almonds

2 pecans

A handful of half shelled melon seeds

1 walnut in shell

Nuts are not only rich in unsaturated fatty acids, but also rich in protein, minerals and B vitamins.

It is recommended to buy raw nuts.

5. Beef Jerky

Beef jerky is rich in high-quality protein and the mineral iron, and can be used as a snack in the morning and afternoon. Especially for office workers who are short of time, it can also be used as a protein source for breakfast.

However, many beef jerky on the market have high salt content. When buying, you should look at the nutritional label and compare to choose one with lower sodium content . It would be best if you can make it yourself.

Summarize:

The healthy snacks mentioned above can be eaten frequently, are easy to store, and can be eaten at any time. However, it is better to eat less snacks such as spicy strips, wafers, French fries, candies, etc. that are high in salt, sugar, and oil.

References:

[1] Chinese Nutrition Society. Dietary Guidelines for Chinese Residents[M]. People's Medical Publishing House. 2022

[2] Qiu Junjie, Li Xiaozhong. Research on the current situation and countermeasures of China's cheese industry development[J]. Dairy and Human, 2022(06):4-13.

[3] Yang Yuexin. Chinese Food Composition Table 6th Edition Volume 1[M]. Peking University Medical Press, 2018

[4].Jackson CL, Hu FB. Long-term associations of nut consumption with body weight and obesity. Am J Clin Nutr. 2014;100 Suppl 1(1):408S-11S. doi:10.3945/ajcn.113.071332

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