4. Choose more often high fiber snacks 多选高纤维零食

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.

膳食纤维对我们的身体发挥着各种各样的作用。它对于体重过重者有好处，因为它会让人产生吃饱的感觉，促使人们减少食物的摄入量。膳食纤维对血胆脂醇过多的人也有好处，因为它能降低人体内的油脂含量。此外，纤维还有助于缓解便秘，降低某些肠道疾病的发病率。

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.

富含纤维的零食包括各种水果，比如苹果、香蕉、桔子、樱桃西红柿等，还有燕麦片、全麦面包、全麦饼干和红豆、四季豆等豆类。

5. Have appropriate portions of snacks and snack time 选择合适的零食分量和食用时间

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.

零食的分量应当合适，不易超量。食用零食的时间应该安排在两顿主食之间，以免影响食欲。睡觉之前最好不要吃零食，否则可能引起消化不良和体重增加。

6. Read nutrition labeling 阅读营养标签

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.

购买包装好的零食时，最好查看并比较一下营养标签，尤其是热量、脂肪和糖类的含量，因为一些营养说明可能会误导我们。例如，某种食物可能会在外包装上标明“低糖”，但是实际上还有一定量的脂肪，食用过多会摄入太多脂肪。

7. Pay attention to food hygiene and eating safety 注意食物卫生和饮食安全

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.

建议去食品卫生条件好且声誉不错的零售店买零食。另外，为了避免食用不干净和腐烂的食物，还需要查看食品是否超过保质期。一些表面光滑的零食容易使人窒息，例如，果冻和汤圆，因此食用此类食品时要多加注意。

8. Chronic diseases suggestions 对于慢性病患者的建议

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.

受慢性疾病困扰或者过度肥胖的人，应根据自己的健康状况和饮食控制选择合适的零食，并且注意食用量。