合理有度的吃零食既是一种生活享受，又可以提供一定的能量和营养素，可以平衡人体营养；有些情况下还可以缓解紧张情绪和压力。那么应该如何合理选择零食呢？

1、根据个人身体情况及正餐的摄入情况选择适合自己的零食，如三餐能量摄入不足，可选择富含能量的零食加以补充；对于需要控制能量摄入者，要尽量少吃含糖或含脂肪较高的零食；如果三餐蔬菜、水果不足，应选择蔬菜、水果为零食。
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种补充，因此应选择营养价值高的零食，如水果、奶及其制品、坚果等。
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、应选择合适的时间，在两餐之间可以适当吃些零食，以不影响正餐为宜。晚餐后2小时~3小时也可以吃些零食，但在睡前半小时不宜再进食。
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，以免影响正餐的食欲和进食量；在同类食物中可选择能量较低的，以免摄入能量过多。
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、应注意购买由正规厂家生产的零食；购买有包装的食品时要仔细查看生产日期和保质期，尽量选购有食品质量安全标志的食品。
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.

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