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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.
零食是人們在主餐間吃的食物，它在我們的日常飲食中，發揮著各種各樣的作用。例如，健康有營養的零食可以幫助飯量小、胃口不好或體重偏輕者補充主餐的不足，從而增加營養的攝入。對于健康人來說，應盡量選擇分量合適的健康零食，以免下一頓主食的胃口受影響，體重增加的可能性也會被減到最小。
Here are some tips for choosing snacks選擇零食的小貼士:
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.
因為高脂肪零食容易造成身體肥胖，其中所含的大量飽和脂肪，像椰子油、黃油和動物油等，會增加血液中的膽固醇含量，所以最好不要吃高脂肪零食。飽和脂肪含量高的零食有曲奇、威化餅干、蛋糕、蛋撻等；還有油炸類零食，比如油炸雞翅和炸薯條。
2. Cut down high sugar content snacks 少食高糖類零食
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.
糖分會增加食物的熱量。選擇低糖類零食會減少卡路里的攝入量，有助于控制體重。高糖類零食包括甜粥、蛋糕、巧克力、軟飲料、加糖果汁和水果罐頭等。
3. Avoid high sodium snacks 避免食用高鈉類零食
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.
長期食用高鈉類食物容易引起高血壓，因此應更多選擇低鈉類零食，盡量少吃添加含鹽調料和腌肉的零食。高鈉類零食包括椒鹽雞翅、香腸、咸肉、午餐肉、加鹽的堅果和梅子蜜餞等。
