Both teens and adults should make snacking a regular part of their meal plan. Healthy snack choices provide necessary nutrients to promote growth in teens and help keep adults healthy, while helping both control hunger for better weight management. Keep healthy snack foods readily available to make your choices easy and limit temptations.
Fruit
Fruit is a convenient and healthy snack choice for both teenagers and adults. Snacks come prepackaged and require little preparation. Plus, they are low in calories and high in essential nutrients, such as vitamin C, vitamin A, potassium and folate. In addition, the fiber in fruit takes your body longer to digest, providing better hunger control and a more sustained source of energy. Pack fruit in your school or work bag to eat in between meals. Healthy snack choices include apples, oranges, bananas, grapes, pears, peaches and plums. Canned and dried fruit also make convenient, ready-to-go snack choices.
Vegetables
Vegetables also make healthy snack choices. Like fruits, vegetables are low in calories and nutrient-rich. However, vegetables may require a little more preparation than fruits. Make vegetable snacking convenient by preparing ahead of time. Keep a container of fresh-cut vegetables, such as carrots, celery, broccoli florets and peppers, in the refrigerator to grab and go. While vegetables by themselves make a good snack, you can add low-calorie dips, such as hummus or low-fat ranch dressing, for variety. Peanut butter also makes a healthy accompaniment to your vegetable snack.
Whole Grains
For hunger control and lasting energy, choose whole grain foods as a snack. Good choices whole grain crackers, whole grain cereals and popcorn. Whole grains are a good source of fiber, selenium and magnesium. Combine your whole grain snack food with a healthy source of protein, such as milk, cheese or yogurt, to balance your intake. Healthy whole grain and protein snack ideas include whole grain cereal and nonfat milk, whole grain crackers with a container of nonfat yogurt or air-popped popcorn with unsalted peanuts.
Nuts and Seeds
As a high-protein, healthy-fat food, nuts and seeds also make healthy snack choices for you. However, nuts and seeds are a more concentrated source of calories, and you should limit your portion size to 1/4 cup to help keep calories under control. They also travel well, making them a convenient snack you can carry with you to work or school.
Low-Fat Dairy Foods
Low-fat dairy foods contain calcium and vitamin D, both important nutrients for teens and adults, making them another good snack choice. Choosing low-fat varieties will help you limit calorie intake. Good choices include low-fat milk, light yogurt and low-fat cheese. As previously mentioned, low-fat dairy foods go well with whole-grain snack foods.
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