4. Choose more often high fiber snacks 多選高纖維零食

Dietary fiber has different functions in our body; it would benefit overweight people as it gives the sense of satiety, and in turn lower their food intakes. Dietary fiber would also benefit people with hypercholesterolemia because of its possible lipid lowering effect. Apart from this, fiber helps to relieve constipation and to lower the incidence of certain types of intestinal diseases.

膳食纖維對我們的身體發揮著各種各樣的作用。它對于體重過重者有好處，因為它會讓人產生吃飽的感覺，促使人們減少食物的攝入量。膳食纖維對血膽脂醇過多的人也有好處，因為它能降低人體內的油脂含量。此外，纖維還有助于緩解便秘，降低某些腸道疾病的發病率。

Examples of high fiber snacks include all kinds of fruits like apple, banana, orange, cherry tomato, oatmeal, wholemeal bread, whole wheat biscuit, and beans like red bean or kidney bean etc.

富含纖維的零食包括各種水果，比如蘋果、香蕉、桔子、櫻桃西紅柿等，還有燕麥片、全麥面包、全麥餅干和紅豆、四季豆等豆類。

5. Have appropriate portions of snacks and snack time 選擇合適的零食分量和食用時間

Portion sizes of snacks should be appropriate and not in excess. Snack time can be arranged between two main meals in order not to affect the appetite. It is discouraged to have snacks just before going to bed; otherwise indigestion and weight gain may be resulted.

零食的分量應當合適，不易超量。食用零食的時間應該安排在兩頓主食之間，以免影響食欲。睡覺之前最好不要吃零食，否則可能引起消化不良和體重增加。

6. Read nutrition labeling 閱讀營養標簽

It would be wise to read and compare the nutritional labels when purchasing prepackaged snacks, especially the energy, fat and sugar content, because some nutrition claims may be misleading. For instance, a food may have a claim of "Low Sugar" in the package, however, it contains certain amount of fat as a matter of fact, and eating excessively would absorb too much fat content.

購買包裝好的零食時，最好查看并比較一下營養標簽，尤其是熱量、脂肪和糖類的含量，因為一些營養說明可能會誤導我們。例如，某種食物可能會在外包裝上標明“低糖”，但是實際上還有一定量的脂肪，食用過多會攝入太多脂肪。

7. Pay attention to food hygiene and eating safety 注意食物衛生和飲食安全

It is suggested to buy snacks in reputable retailers with sound hygienic conditions; in addition, it is necessary to check the expiry date of snacks in order to avoid eating unclean and rotted foods. Some snacks with slippery texture will lead to choking easily, like jelly and glutinous dumpling, so take more care when eating this kind of food.

建議去食品衛生條件好且聲譽不錯的零售店買零食。另外，為了避免食用不干凈和腐爛的食物，還需要查看食品是否超過保質期。一些表面光滑的零食容易使人窒息，例如，果凍和湯圓，因此食用此類食品時要多加注意。

8. Chronic diseases suggestions 對于慢性病患者的建議

People suffering from chronic diseases or who are obese should follow their own health conditions and dietary controls to choose the suitable type of snacks. They are also advised to have appropriate food portions.

受慢性疾病困擾或者過度肥胖的人，應根據自己的健康狀況和飲食控制選擇合適的零食，并且注意食用量。