合理有度的吃零食既是一種生活享受，又可以提供一定的能量和營養(yǎng)素，可以平衡人體營養(yǎng)；有些情況下還可以緩解緊張情緒和壓力。那么應(yīng)該如何合理選擇零食呢？

1、根據(jù)個人身體情況及正餐的攝入情況選擇適合自己的零食，如三餐能量攝入不足，可選擇富含能量的零食加以補充；對于需要控制能量攝入者，要盡量少吃含糖或含脂肪較高的零食；如果三餐蔬菜、水果不足，應(yīng)選擇蔬菜、水果為零食。
Choose according to personal physical condition intake and meals for their own snacks, meals as inadequate energy intake, choose energy-rich snack supplement; For those who need to control energy intake, to try to eat less sugar or containing high-fat snacks; If meals of vegetables, fruit shortage, should choose vegetables, fruits for snacks.
2、零食是正餐之外的一種補充，因此應(yīng)選擇營養(yǎng)價值高的零食，如水果、奶及其制品、堅果等。
Snacks are a supplement meals outside, it should choose a high nutritional value of snacks, such as fruit, milk and its products, nuts and so on.
3、應(yīng)選擇合適的時間，在兩餐之間可以適當(dāng)吃些零食，以不影響正餐為宜。晚餐后2小時~3小時也可以吃些零食，但在睡前半小時不宜再進(jìn)食。
Should select the appropriate time, eat snacks between meals can be appropriate in order not to affect the dinner is appropriate. After dinner two hours to 3 hours can also eat snacks, but half an hour before bedtime should not be eating.
4、零食量不宜太多，以免影響正餐的食欲和進(jìn)食量；在同類食物中可選擇能量較低的，以免攝入能量過多。
Snacks volume should not be too much, so as not to affect appetite and food intake of meals; choose foods in the same low energy, in order to avoid excessive intake of energy.
5、應(yīng)注意購買由正規(guī)廠家生產(chǎn)的零食；購買有包裝的食品時要仔細(xì)查看生產(chǎn)日期和保質(zhì)期，盡量選購有食品質(zhì)量安全標(biāo)志的食品。
It should be noted purchased by regular manufacturers of snacks; should carefully review the production date and shelf life when buying packaged food, try to buy food quality and safety signs have food.