If your teen girl is busy with school, extracurricular activities and spending time with friends, she may opt for unhealthy snacks that are quick, such as french fries or soda. TeensHealth reports that your teen daughter is still growing, so it is essential that she eat nutritious snacks. Healthy snacks can help ensure your teen is getting enough of each nutrient she needs to finish growing and have the energy to meet her obligations.
Fresh Fruit
Fresh fruit is portable enough that your teen daughter can take it with her to school, work or other activities. Roberta Larson Duyff and the American Dietetic Association report in their book, "American Dietetic Association Complete Food and Nutrition Guide," that fruit is one of the best snacks for teens because it supplies several nutrients and is low in calories. Fruit is also full of fiber, which may discourage your teen daughter from eating unhealthy snacks because her stomach is still full from the more nutritious fruit. Keep pears, apples, grapes, oranges, peaches and bananas on hand so your daughter always has a healthy snack to reach for.
String Cheese
A piece of string cheese is a good source of calcium, which your growing teen daughter needs. Your daughter will form all of the bone mass she will ever have in her late teens and early 20s, so it is essential she consume at least 1,000mg of calcium each day. A part-skim string cheese supplies about 20 percent of she needs each day. If this snack is not enough for your daughter to avoid overeating between meals, add a box of raisins or an apple to help keep calories low.
Pita and Hummus
Whole-grain pita bread is a rich source of fiber and other essential nutrients and is a nutritious snack. TeensHealth recommends slicing a pita into triangles and warming in the oven before serving. Offer hummus with the pita triangles because it supplies fiber and protein, which teen girls need to finish growing. Many varieties of hummus, such as roasted red pepper, also include some vegetables, which adds to the nutrition of the snack. Hummus is also a healthy dip for vegetable sticks, such as carrots, celery and bell peppers.
Cereal With Nuts and Dried Fruit
Whole-grain cereal is a complex carbohydrate, which TeensHealth recommends as one of the best snacking options teens. Complex carbohydrates keep your daughter full for longer so she may be less tempted by higher-fat and higher-calorie snacks. Mix some walnuts or pecans as well as some dried fruit into whole-grain cereal to create a snack that supplies fiber, protein and vitamin C. This combination also provides several hours of sustained energy for your teen girl. Choose iron-fortified cereal because many teen girls have low iron counts, particularly during their period.
References
- KidsHealth: Smart Snacking; May 2009
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff and the American Dietetic Association; 2006
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