健康零食点子
Snacking is often regarded as a bad behavior and restricted or eliminated from our diets. 然而, snacks can be an important part of your nutritious eating plan if the foods you choose are healthy and contribute to a well-balanced diet.
Snacking is not just for children – adults need snacks as well. Healthy snacks provide extra energy for 锻炼 or help sustain energy until you eat a meal. Choosing healthy snacks between meals can also prevent overeating by reducing hunger at mealtimes.
Snacking can be good for you, but remember – snack calories count in your total calories for the day. So, make sure to pick healthy, low-calorie snacks and skip the junk food.
无卡路里的零食
- Salad greens (lettuce, spinach and romaine)
- 1 cup raw vegetables (cucumbers, mushrooms, celery or broccoli, for example)
- 冰晶轻冰棒
- 吃果冻
- Bouillon or skimmed broth (preferably low-sodium)
极低热量零食
- 5 .咸饼干
- 两杯爆米花
- 3 graham crackers (2 1/2 inch square pieces)
- 1个年糕,1汤匙. 半脱脂乳清干酪
- 1个大胡萝卜,加1汤匙. 脱脂沙拉酱
- 1小块水果(苹果或梨)
- 1 medium piece of fruit (peach, orange or nectarine)
- 1/2小香蕉
- 1汤匙. 葡萄干
- 1片冷切的瘦火鸡或鸡肉
- 1盎司低脂奶酪
- 1/2 cup sugar-free pudding made with non-fat milk
低热量的零食
- 烤英式松饼加果冻
- 1 small tortilla with 1 ounce low-fat melted cheese and salsa
- 一杯麦片加半杯脱脂牛奶
- Small baked potato with salsa, non-fat sour cream or non-fat yogurt topping
- Mini-pizza: 1/2 English muffin or bagel with 1-ounce low-fat cheese and tomato sauce
- 12个烤玉米饼片加辣酱
- 1/2 bagel with alfalfa sprouts, cucumber, tomato and non-fat cream cheese
- 1/2 sandwich made with lean turkey or chicken, lettuce, tomato and mustard
- Grape Nuts (1/3 cup) with 4 ounces non-fat vanilla yogurt
- 小全麦原味百吉饼
- 12块乐事烤薯片
- 撒上肉桂的烤苹果
- 大的冷冻香蕉加1汤匙. 花生酱
- Non-fat cottage cheese with fresh fruit
- 8-ounce carton low-fat or nonfat yogurt
- 1/2 cup sugar-free or fat-free ice cream
食谱
Try these recipes with your family and make snack time a healthy and fun activity.
方冻糕
(2)服务
您需要:
- 2杯原味或香草脱脂酸奶
- 半杯新鲜水果
- 1/4杯全麦麦片
准备:
- Fill two parfait glasses half full with yogurt (approximately 1/2 cup in each)
- Layer 1/8 cup of fruit on top of the yogurt
- Sprinkle a little cereal on top of the fruit
- Layer another 1/2 cup yogurt into each glass
- Add another 1/8 cup of fruit on top of the yogurt
- Finally, sprinkle on the remaining cereal
- 冷藏至可以食用
香蕉棒
(6)服务
您需要:
- 3 bananas, peeled and cut in half widthwise
- 1/4 cup all natural 花生酱 (such as Adam's) softened
- 1/4 cup chopped pecans, walnuts, low-fat granola or crispy rice cereal
- 6根冰棒棒
准备:
- Push one popsicle stick into the cut end of each banana
- Lightly spread the 花生酱 onto the bananas
- 把香蕉卷在坚果或麦片里
- Serve immediately or wrap the bananas in waxed paper and freeze for at least 3 hours for a fun frozen treat.
其他的想法
Some other quick and easy ideas are to use cookie cutters to make fun shapes out of sandwiches or Jell-O.
- Prepare the sandwiches and then use the cookie cutters and be as creative as you can.
- Make Jell-O, pour into a sheet pan and chill until set. Remove the sheet pan from the refrigerator and use the cookie cutters to make the shapes. 用抹刀把它们从锅里捞出来.
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.