Healthy snacks are an important part of a teenager's diet. With increased nutrient and calorie needs to support growth and physical activity, teenagers are often hungry between meals and will reach for the first available snack food. Consuming energy-dense foods and beverages may add calories and increase risk for weight gain, while nutrient-dense foods and beverages may add nutrients without excess calories.
Healthy Fats
Fats contain the most calories per gram of any type of ingredient. Fat contains 9 calories per 1 g, while carbohydrates and proteins contain 4 calories per 1 g. Consuming excess fat can increase your total intake of calories and your risk to gain weight and become obese, especially if you do not increase your physical activity. Just as important as monitoring your total calorie intake is watching what type of fat you consume. Consuming unhealthy fats, such as saturated fat from meat and dairy products and trans fat from processed foods and fried foods, increases your risk of cardiovascular disease, while consuming healthy fats, such as monounsaturated fat from olive oil, avocados, almonds, pecans, hazelnuts and pumpkin seeds and omega-3 fatty acids from fish, walnuts and flaxseeds may reduce your risk of heart disease. Snack foods and beverages with healthy fats include guacamole, nuts, seeds, nut-butter and almond milk.
Whole Grains
Many foods teenagers snack on, such as candy, sodas, cookies and cakes, are processed foods that contain refined carbohydrates and added sugar. These ingredients are energy-dense and may increase your calorie intake and risk of obesity. Snacks made from whole grains are healthier. You slowly absorb the sugars from whole grains and your cells can convert the sugar into energy. Whole grains also contain high concentrations of nutrients. Consuming whole grains may protect you from obesity, diabetes, cardiovascular disease and cancer, according to research by scientists at the University of Minnesota in St. Paul and published in the "Proceedings of the Nutrition Society" in 2003. Healthy whole-grain snacks include cereal, breads, muffins, crackers, brown rice and barley.
Protein
Protein can help you build and maintain lean muscle. Healthy sources of protein include soy, nuts, low-fat dairy and fish. Healthy snacks made from these foods include edamame, soy nuts, soy or low-fat dairy yogurt, walnuts and herring. Walnuts and herring contain omega-3 fatty acids.
Micronutrients
Fruits and vegetables are among the most nutrient-dense foods and contain high concentrations of micronutrients, including vitamins, minerals and antioxidants. Snacking on fruits and vegetables and dishes made with these foods can increase your intake of micronutrients. Research by scientists at Deakin University in Burwood, Australia and published in the "British Journal of Nutrition" in 2011 found that availability of fruits and vegetables at home and healthy eating by mothers are each associated with changes in adolescent consumption of vegetables. The research also found that the support of best friends who eat healthfully is also associated with increased consumption of vegetables.
References
- U.S. Department of Agriculture; Dietary Guidelines for Americans 2010; 2010
- The Regents of the University of California; Calories Count; 2005
- Harvard School of Public Health; Fats and Cholesterol: Out with the Bad, In With the Good
- "Proceedings of the Nutrition Society"; Why Whole Grains Are Protective: Biological Mechanisms; Joanne Slavin; February 2003
- "British Journal of Nutrition"; Predictors of Changes in Adolescents' Consumption of Fruits, Vegetables and Energy-Dense Snacks; Natalie Pearson, et al.; Mar 2011
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