Are you continuously snacking? Data from the National Health and Nutrition Examination Survey shows that Americans have gone from eating an average of 3.9 times a day in the 1970s to eating 5.6 times a day in 2010. The percentage of daily calories coming from snacks has doubled, with snacking providing about 500 calories a day. If added to meals already consumed, such a snacking habit could lead to weight gain of a pound a week.

你是不是经常吃零食？全国健康和营养检查调查的数据表明：美国人吃零食的频率已从20世纪70年代的每日3.9次增长为2010年的每日5.6次。来自零食的日卡路里比例已翻了一番，每天提供约500卡。如果吃完饭后又吃零食，那这种习惯就会导致每周增重一磅。

Snacking is not inherently bad. In healthy, normal-weight people, snacking seems to help them meet their daily energy needs and even helps incorporate more nutrients² into their day. In contrast, obese³ children and adults tend to snack on foods that are high in calories but low in nutrients. So what you choose to snack on matters.

吃零食本身并没有什么不好。对于健康的体重正常的人而言，吃零食还能帮助他们达到日能量需求，甚至帮助他们在生活中吸收更多的营养。相较之下，肥胖儿童和肥胖成人往往吃那些热量高但营养低的零食。所以零食的选择非常重要。

Anatomy⁴ of the ideal snack

解剖理想零食

The ideal snack contains three key nutrients: fiber⁵, protein and healthy fat. This snacking trifecta keeps you full longer and stabilizes⁶ blood sugar levels, helping⁷ to keep cravings at bay.

理想的零食含有三种主要营养成分：纤维、蛋白质和健康脂肪。这一零食三要素能让你的饱腹感更持久、稳定血糖水平、抑制你对零食的渴望。

Ideally, you want to choose a combination of whole foods to check off each nutrient¹. Yes, a protein bar might have all three nutrients. But prepackaged snacks often contain added sugars, sodium⁸ and saturated⁹ or trans fats that most of us do not need. Think of energy bars as your backup plan - but if you must keep some on hand, look for those that are have at least 10 grams of protein and two grams of fiber.

理想情况下，你可以选择全食来检查每种营养物质。是的，蛋白质棒可能含有这三种营养素。但预先包装的零食通常含有添加糖、钠和饱和或反式脂肪，大多数人都不需要这些成分。所以把能量棒视作备选零食吧--但如果你必须带一点在身边，那就选择那些至少含有10克脂肪、2克纤维的品种。

Instead of packaged protein bars, I recommend centering your snacks on fresh whole produce. You are likely not eating enough of this produce: According to the Centers for Disease Control, only 9 percent of American adults consume enough vegetables, and 12 percent meet the recommended intake¹⁰ of fruit. By focusing on produce, you will get some fiber along with water, to help you feel full for fewer calories. Vegetables and fruit also contain vitamins, minerals and antioxidants that are essential for your health and well-being¹¹. On top of all that, you will probably save money by building your own snacks around minimally¹² processed foods.

我建议吃一整个新鲜的农产品，而非吃预先包装的蛋白质棒。你摄入的农产品可能并不达标：据疾控中心表示，只有9%的美国成年人摄入了足量的蔬菜，12%的人摄入了日推荐水果量。多吃些农产品，你就能获得纤维和水分，让你在获取少量卡路里的情况下饱腹时间更持久。蔬菜和水果也含有维生素、矿物质和抗氧化剂，这些对于身体健康都至关重要。最为重要的是，自己做加工程序少的零食可能会为你节省一大笔开支。