Snacks Explosion Card! Do not exceed 200 calories per day

New Year snacks are tempting, but because they are high in calories and can easily cause calorie overflow if eaten too much, people who want to lose weight are discouraged from eating them. Nutritionists point out that snacks are not completely forbidden, but they should be used in moderation to control calories wisely. It is recommended that before choosing snacks, you should first read the calorie label carefully, and then calculate the daily calorie needs based on your age and activity level. The calories from snacks should be less than 10% of the daily calorie requirement to effectively reduce the burden on the body.

When it comes to calorie-burning snacks during the New Year holidays, it is recommended that you pay attention to the calorie labels when eating and consume less than 10% of the daily calorie requirement. (Photo courtesy of Taipei City Health Bureau)

Du Minghui, a nutritionist at the Ren'ai branch of Taipei City United Hospital, said that common New Year snacks such as pistachios and fried peanuts have over 600 calories per 100 grams, while popcorn, almonds, pine cone biscuits, potato chips, sesame seeds wrapped in rice and sesame or peanut powder, melon seeds, and jujubes also have astonishing calories, at 500 to 600 calories per 100 grams. Faced with piles of tempting New Year snacks, it is recommended to use them in moderation and not exceed 10% of the daily calorie requirement.

Nutritionist Du Minghui explained that "daily calorie requirements" refer to the daily calorie requirements of the average adult, which vary depending on gender and age. For example, women need about 1450 to 1900 calories a day, and men need about 1800 to 2400 calories. Taking 2000 calories as an example, it is recommended that the intake of New Year snacks and desserts should not exceed 200 calories a day. In other words, do not eat more than 35 pistachios, stop eating after one slice of black pepper beef slices, and limit yourself to two mochi.

Diagram of daily calorie requirement. (Photo provided by Du Minghui, nutritionist at Taipei City United Hospital Ren'ai Branch)

Nutritionist Du Minghui pointed out that in addition, if people have three highs or metabolic syndrome, the standards need to be set more strictly and they should just try it. In addition to snacks high in oil, sugar and salt, there are actually many healthy new choices, such as unseasoned nuts and dried fruits, zero-calorie jelly, original seaweed, etc., which not only satisfy your cravings but also have low calories. Also remember not to eat while watching TV, so as not to distract your attention and lead to excessive intake. As long as you pay more attention and make smart choices, I believe you will be healthy and free of burden.