Snacks fit into a healthy lifestyle for teens when the food chosen offers nutritional value. Instead of reaching for a bag of potato chips or a box of cookies, teens need a more balanced snack that offers whole grains, vitamins, minerals and other essential nutrients. The amount the teen eats and even the snacking environment also plays a role in the health value of the snacks.
Significance
Snacks between meals give a teen energy and prevent hunger, which can lead to over eating at the following meal. If a teen becomes too hungry, she might eat whatever is convenient. The most convenient foods often aren't nutritious, but instead fill her up with empty calories and excess fat. By eating healthy snacks, she keeps her blood sugar level and stays satisfied. This allows her to stay on track with an overall healthy diet to prevent weight gain that could lead to medical conditions.
Portion Size
The food selected at snack time isn't the only consideration. The serving size also plays a role. A small serving of a particular food might offer nutrients, but eating a double or even triple serving often means the teen consumes too many calories for snack time. The nutritional label states the serving size for packaged foods, making it easy to eat the right amount. Measuring the food helps a teen gain a better sense of what a serving looks like.
Snack Ideas
Fruits and vegetables contain various vitamins and minerals to satisfy the body's needs. Teens who don't like plain fruit might enjoy a fruit smoothie or a fruit pizza. For a healthier version of ice cream, blend frozen bananas in a food processor until they are smooth and creamy.
Hummus, nut butters, low-sugar fruit spreads and low-fat cream cheese work well as spreads at snack time. Try them on tortillas, English muffins, pitas, crackers or bagels. The spreads also serve as dips for fresh vegetables or pita chips.
For a dose of protein at snack time, try cheese, turkey or hard-boiled eggs. Combining small servings of these items adds variety to the snack. Other ideas include popcorn seasoned with spices, frozen yogurt and homemade snack mixes.
Tips
The nutrition labels share more than just the serving size. Teens should learn to read the labels to evaluate a food's health value based on fat, calories, fiber and sodium. Sitting down to enjoy the snack without any distractions like TV or video games allows the teen to eat less. Small bites and slow chewing also helps prevent over eating at snack time. Keep lots of nutritious foods on hand and encourage creativity at snack time.
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