25 Healthy Snacks Your Teens Will Love
What do your teens do the minute they get home from school? If they're typical, they raid the refrigerator and pantry looking for their favorite snacks: chips, soft drinks, cookies, candy bars, pizza, burgers, fries and ice cream.
Here's the problem with that kind of snacking, according to the nutrition experts at WebMD.com: All of those high-calorie snacks and processed foods can cause weight gain. When teens notice that they've put on a few pounds, many stop snacking and start skipping meals. Unhealthy eating patterns are born that way.
What's a parent to do? You don't want to forbid snacking. In fact, nutritionists say that snacking between meals ensures that your teen's body will not run out of fuel. The secret is to steer your teens towards quick and healthy snacks that will provide a steady supply of glucose to their brains, keep them from having ugly mood swings and reduce the chances of binge eating. Teens will eat what's available, so use that to your advantage.
Keep your refrigerator and cupboards stocked with what you want your kids to eat and don't keep what you don't want them to eat.
Substitute healthy alternatives: pretzels for chips, yogurt-based dips for those made of high-fat cheese and sour cream.
Chop fruits and veggies into bite-sized pieces or strips. Freeze grapes, mango slices, watermelon and berries for fun, slushy snacks. Teens like foods they can grab and take with them.
Stock the refrigerator with flavored iced tea and water. Smoothies and fruit shakes are packed with nutrients and they're trendy. Use yogurt, milk, fresh or frozen fruit and fruit juices. A great way to give the kids their chocolate fix is to add a few chocolate chips or M&M's® to a shake or smoothie.
Dry-roasted nuts and seeds and nut butters on celery and sandwiches have a satisfying crunch.
Mini bagels, crackers with a little bit of cheese, leftovers, microwavable burritos and healthy breakfast cereals with milk all make excellent snacks.
Even when they choose healthy snacks, it can be hard to limit teens' portions, especially when they race into the house, ready to devour anything that's not moving.
Here are 25 suggestions for teen-friendly snacks that will keep your kids and their friends happy and satisfied:
1. Apple slices spread with peanut butter and sprinkled with raisins
2. Bananas sliced in half and spread with peanut butter
3. Bean burritos
4. Black bean dip with whole grain crackers
5. Cheese toast (whole grain bread spread with low-fat cheese)
6. Chopped vegetables with low-fat ranch dressing
7. Hummus on a whole-wheat pita
8. Low-fat yogurt with chopped walnuts
9. Oatmeal made with low-fat milk and strawberries
10. Peanut butter and banana sandwiches on whole grain bread
11. Popcorn sprinkled with Parmesan cheese instead of butter
12. Red grapes and string cheese
13. Rice cakes spread with peanut butter
14. Almonds and dried cranberries or blueberries
15. Slices of cheese or veggie pizza
16. Bagels with low-fat cream cheese
17. Soy nuts and string cheese
18. Soymilk smoothies
19. String cheese and whole grain crackers
20. Trail mix
21. Tuna sandwiches on whole grain bread
22. Turkey and cheese sandwiches on whole grain bread with lettuce and tomato
23. Vegetable soup with whole grain crackers
24. Whole grain cereal with low-fat milk
25. Whole grain English muffins spread with peanut butter
If you keep the kitchen stocked with free pretzels, fruits and veggies, your teens will be a lot less likely to buy their own potato chips.
©Copyright 2010 Mary Hunt
Everyday Cheapskate is a Registered Trademark
Originally published May 14, 2010.
