Teenagers are growing and developing at a breakneck pace, but some also struggle with being overweight or obese. Snack choices must balance adolescents' need for quality nutrients with the appropriate amount of calories. Plus, as most parents know, teenagers want food that tastes great and is fun to eat. Prep for snacks that include foods from the major food groups.
Fruit
Fruit is packed with vitamins and fiber, plus its natural sweetness makes it appeal to kids of all ages. A bowl of mixed fruit is an appropriate snack for teenagers, but add creativity to entice them to make a healthy choice. Stuff a cored apple with brown sugar, oats, walnuts, cinnamon and a pat of butter and bake until soft and juicy. Cube pineapple and melon and string the chunks on a skewer with red and green grapes. Serve with a honey yogurt dip. Some teenagers lack an appetite in the morning, but they might be willing to have a fruit and yogurt smoothie as a nutritious snack on the way out the door; sneak in spinach for extra punch.
Vegetables
Vegetables are a low calorie snack with lots of nutrition. Cut up bell peppers, cucumbers and yellow squash and serve with grape tomatoes and a variety of dips. Prepared hummus and guacamole are convenient, tasty and contain healthy fats like olive oil and avocado. Salsa has tomatoes, which are rich in vitamin C and antioxidants. Serve salsa with baked corn chips or a bean and cheese burrito.
Dairy
Teenagers' growing bones require plenty of calcium to maximize their strength and density. Encourage them to drink low-fat or skim milk and eat cereal with milk each day. String cheese and yogurt are tasty and portable. Make quesadillas with a variety of low-fat cheeses. Sprinkle goat cheese on salads or in wraps.
Grains and Legumes
Grains are an important source of B-vitamins and fiber, plus they provide energy for everything from studying to soccer practice. Use whole grain flatbreads as a base for a quick pizza. Let your teenager choose the toppings she likes and encourage her to pile on tomato sauce, vegetables and low-fat mozzarella. Microwave a plate filled with baked corn tortilla chips, pinto beans and pico de gallo. Top with shredded romaine lettuce and chopped onions for after-school nachos. Have a variety of whole grain cereals available for quick, nutritious snacking.
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