Adolescents need a daily supply of protein, complex carbohydrates and healthy fats for normal growth demands. Snacks are important to satisfy hunger, provide essential nutrients and fuel the body. Teens do not have to munch on empty-calorie snacks that promote weight gain and zap energy levels. Healthy snack options are available that teens will enjoy. The challenge is providing teens with healthy foods in the right amounts.
Fruit
Snacking on fruit will help your teen meet her daily requirements and obtain essential vitamins, minerals and antioxidants. Fruit is packed with the natural sugars that will give your teen a lift after a long day. Snack on a variety of fresh, canned, frozen or dried fruit. Add string cheese for extra protein. For a cool and refreshing snack, eat frozen fruit bars or create a homemade fruit smoothie by combining fruit, yogurt, milk and ice in the blender. Or, make a fruit pizza with nonfat cream cheese, a toasted English muffin and the fruit of your choice.
Vegetables
Snacks are an excellent way to incorporate vegetables into your teen's diet. Packed with vitamin A and C, calcium, phosphorus, potassium, dietary fiber and phytochemicals, there is a rainbow of vegetables with different flavors for snacking. Serve cut-up carrots, celery, peppers, cucumber, broccoli and tomato with low-fat dip or hummus or top off a sandwich. Add to a burrito with cheese for a tasty treat. Make mini pizzas with low-fat cheese and a variety of chopped-up vegetables.
Dairy
Milk and other dairy products supply your teen's body with calcium, vitamin D, natural sugars and protein to boost their energy. Keep nonfat frozen yogurt, low-fat cheese, sugar-free pudding, yogurt and milk on hand. Spread your teen's favorite tortilla, graham cracker or pita with peanut butter, tofu, hummus or cream cheese and top with fruit and vegetable slices. Pour milk over his favorite whole grain cereal or simply offer her a glass of cold, refreshing soy milk.
Whole Grains
Whole grains are rich in dietary fiber and will help your teen get through until the next meal. High-fiber breakfast cereals with low-fat milk or yogurt; whole grain- and nut-based snack bars; plain popcorn; baked tortillas dipped in salsa and rice cakes with low-fat cheese are all high-fiber snack ideas for teens on the go. Healthy whole-grain snacks to make at home include whole-grain crackers with peanut butter; or granola topped with fruit; whole-wheat toast or wheat crackers with a side of hummus or create a homemade pizza on a whole-wheat pita with cheese, tomato sauce and a mixture of vegetables.
Nuts and Seeds
Nuts and seeds are a rich source of carbohydrates, protein, healthy fats, B vitamins, calcium, iron, potassium, phosphorus and dietary fiber. Almonds, cashews, pine nuts, chestnuts, pecans, pistachios, hazelnuts, pumpkin seeds, walnuts and sunflower seeds are a quick and nutritious snack food your teen can eat at home or carry with them. Try mixing these nuts and seeds with whole-grain toasted cereal and dried fruit to make a trail mix your teen will love.
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