零食具有糟糕的声誉，唤起了油煎的薯片和含糖饼干的图像。但是当你做出聪明的，战略食物选择时，零食可以是一个组成部分健康饮食计划。
Why We Love Snacking
当你试图畏缩时，你可能会尝试穿过一天的方式，而不抓住小吃来节省卡路里。但这将是一个主要错误 - 这就是为什么。
小吃帮助减肥努力
A healthy, balanced diet plan should encourage nutritious snacks since they can help you properly manage your hunger, according to theMayo Clinic。
"Healthy snacking can supportweight lossby keeping you full and satisfied between meals,"琥珀色E. Denmon Ms，RD，LDN是Penn State Extension的教育家，告诉LiveStrong.com。这样，当午餐时间滚动时，你就不会贪婪，准备狂欢。
Did you know that keeping a食物日记是管理体重最有效的方法之一吗？Download the MyPlate appto easily track calories, stay focused and achieve your goals!
小吃提供能量
不提的情况下，有益健康的零食可以在可怕的午间下滑期间维持你的能量，当你锻炼时，根据国立卫生研究院。
他们是营养素的来源
此外，“小吃是添加营养密集食品[在您的饮食中的令人愉快的机会，如全谷物，水果，蔬菜，低脂肪或非脂肪乳制品和瘦蛋白，这可以支持减肥，”丹麦丹姆斯增加。零食甚至可以帮助补充营养物质，您的身体需要在膳食中可能无法获得足够的人。
All this to say, as long as you're choosing the right snacks, these healthy bites can benefit you on your path to weight loss. Here are five snacking mistakes to avoid when your goal is to drop pounds.
1。You Snack While Distracted
When your attention is elsewhere, i.e., not focused on the food in your mouth, you run the risk of unintentionally overeating. "It's like when you're driving and zone out — the next thing you know, you are miles down the road and don't remember" how you got there, Denmon says.
在无意识的零食期间发生了同样的事情。突然间，你是一条冰淇淋的一半，没有甚至意识到它。这可能是因为当你的鼻子被高度吸引力的任务分心时，看电视，播放视频游戏甚至解决填字游戏时，你的感觉不太可能注意到，当你感到满满的时候，根据2020年8月发表在Appetite。
Distracted eating can be particularly problematic if you're snacking directly from a box or bag of food since it's so easy to lose track of how much you ate, Denmon says.
她补充说，更重要的是，无意识的饮食甚至不是一个令人满意的经历。想一想：当你分心时，你怎么能欣赏你的食物来品尝它？
做什么
为了避免这种情况，限制分心并专注于您正在吃的东西。“想想你的小吃的味道，看，感觉和品味，充分享受它，”丹姆曼说。
Try pre-portioning out an appropriate serving of your snack to ensure that you don’t inadvertently overindulge, she suggests.
2。You Don’t Meal Prep Snacks
Meal prepping那well, isn't just for饭菜。Preparing snacks for the week is a smart strategy, especially when your goal is weight loss. If you have healthy snacks ready to grab and go, you're less likely to rely on junk food — or whatever's quick and easily available — when hunger strikes.
如何准备快餐 - 快速
Snack prepping doesn’t have to be time-consuming.
“If you already meal plan for the week, it’s not hard to add snacks to yourweekly meal preplist,” Denmon says.Prepping healthy snacks可以像拿起家庭包的家庭包或一袋橘子和一周的橘子包装一样简单。
你误读了食品包装和标签
Reading nutrition labelsis very important when it comes to our weight maintenance or weight-loss journey, Denmon says. But even when you have the best intentions to scrutinize food labels and make smart snack choices, you still might err. That's because food packaging can be confusing or misleading.
例如，在2020年8月开始研究Public Health Nutrition这发现消费者在谷物，面包和饼干等物品上误解了整个谷物标签，并且在与营养丰富的替代方案兼容时，不准确地确定了47％的上升。
"No matter what the front of the package says, always turn over the food product and look at the nutrition label, which will tell you the real story," Denmon says.
在标签上寻找什么
- 配料：Generally, a short ingredients list with whole ingredients that you can recognize and pronounce is best. Plus, ingredients are listed in order of quantity, so the first few are the most abundant. This can reveal a lot about a food, especially if sugar or salt make the top of the list.
- Nutrition facts:看一看营养成分包括饮食ry fiber, vitamin D, calcium, iron and potassium (nutrients you need) as well as saturated fat, sodium and sugars (things to avoid), according to theFood and Drug Administration。在这里，您还会发现每日百分比（DV），“告诉您食物中的营养量有多贡献到总日饮食中，”国家老龄化研究所。Generally, 20 percent DV or more is deemed high, which can be positive or negative depending on the nutrient. For example, 20 percent DV of fiber can be helpful, since most people don’t get enough daily, while the same amount of saturated fat could be harmful to heart health.
- 部分尺寸：Finally, pay attention to theportion size那so you don’t accidentally eat more than one serving. Even a small bag of pretzels may contain two (or more) servings.
你的小吃不平衡
"Snacks can support weight loss, but, to do so, they need to be balanced," Denmon says.
这意味着它们必须由碳水化合物，蛋白质和脂肪的良好混合物组成。她解释说，碳水化合物全天提供全天持续维持我们的能源，而蛋白质和脂肪促成我们的饱腹感，让我们更加饱满。这就是为什么一个平衡的小吃在饭菜之间提供伟大的饥饿缓冲区。
相反，当您的小吃不包含组合时所有三种Macronuriver，你可能会越早贬低肚子笨拙而不是稍后。
Get Macros in Your Snacks
To satisfy your stomach, “focus on nutrient-dense snacks like whole grains, fruits, vegetables, low-fat or non-fat dairy and lean proteins,” Denmon says.
思考：将苹果与坚果黄油或鸡蛋配对，用生蔬菜和鹰嘴豆。
你对你的小吃并不兴奋
If your snacks are a snore, you might stray from your weight-loss plan in search of tastier bites. That's why it's essential to make your healthy snacks exciting, or at least, something to look forward to, Denmon says.
一点品种可以走很长的路。
Try Something New
Look for new fruits or vegetables you’ve never tried and add them into your weekly mix.
另一种调味常规的方法是尝试新的小吃组合或食谱。For instance, Denmon recommends baking your own healthier granola with pantry staples like rolled oats, cinnamon, brown sugar, slivered almonds, honey and dried fruit. “This can be very satisfying knowing that you made something just as tasty (and less expensive) as the store-bought kind,” she says.