Snack is food eaten between main meals; it serves different functions in our daily diet. For instance, healthy nutritious snacks can help people with low dietary intake, poor appetite or who are underweight to replenish the deficiency in main meals, and to increase their nutritional intakes. For healthy people, try to choose healthy snacks with appropriate portions, so that appetite for the next main meals would not be affected and additional weight gain would be minimized.

　　零食是人们在主餐间吃的食物，它在我们的日常饮食中，发挥着各种各样的作用。例如，健康有营养的零食可以帮助饭量小、胃口不好或体重偏轻者补充主餐的不足，从而增加营养的摄入。对于健康人来说，应尽量选择分量合适的健康零食，以免下一顿主食的胃口受影响，体重增加的可能性也会被减到最小。

　　Here are some tips for choosing snacks选择零食的小贴士:

　　1. Avoid high fat snacks 避免食用高脂肪零食

　　Since high fat snacks may lead to overweight easily, and snacks containing high saturated fat like coconut oil, butter and animal fat etc. may increase blood cholesterol level, therefore, it is discouraged to eat those high fat snacks. Examples of high saturated fat snacks include cookies, wafer biscuits, cakes, egg tart etc.; oily deep-fried snacks include deep-fried chicken wing and French fries.

　　因为高脂肪零食容易造成身体肥胖，其中所含的大量饱和脂肪，像椰子油、黄油和动物油等，会增加血液中的胆固醇含量，所以最好不要吃高脂肪零食。饱和脂肪含量高的零食有曲奇、威化饼干、蛋糕、蛋挞等；还有油炸类零食，比如油炸鸡翅和炸薯条。

　　2. Cut down high sugar content snacks 少食高糖类零食

　　Sugar increases the energy of foods. Choosing snacks with lower sugar content would reduce caloric intake and play an important role in body weight management. High sugar content snacks include dessert soup, cakes, chocolate, soft drinks, sweetened juices and tinned fruit etc.

　　糖分会增加食物的热量。选择低糖类零食会减少卡路里的摄入量，有助于控制体重。高糖类零食包括甜粥、蛋糕、巧克力、软饮料、加糖果汁和水果罐头等。

　　3. Avoid high sodium snacks 避免食用高钠类零食

　　Eating high sodium foods over a period of time may increase blood pressure, so choose more often snacks with lower sodium content, and avoid choosing snacks added with salty seasonings and containing preserved meat. High sodium snacks include chili and salty chicken wing, sausage, bacon, luncheon meat, nuts added with salt and preserved plum etc.

　　长期食用高钠类食物容易引起高血压，因此应更多选择低钠类零食，尽量少吃添加含盐调料和腌肉的零食。高钠类零食包括椒盐鸡翅、香肠、咸肉、午餐肉、加盐的坚果和梅子蜜饯等。liuxuepaper.com