healthy snacks for teens
Teens need consistent, nutrient-dense meals and snacks to fuel their growing bodies.
Adolescents go through a period of rapid growth and development that requires an optimal intake of macronutrients (fats, proteins, and carbohydrates) and micronutrients (vitamins and minerals). Additionally, proper nutrition can help healthy snacks for teens excel in academic and athletic activities.
However, many popular snacks are high in refined grains, added sugars, and other ingredients that should be limited in teens' diets.
Regardless, a variety of healthy snacks can be purchased ready-made or easily made from scratch.
Here are 15 healthy snacks for hungry teens.
1–5. Quick Homemade Appetizers:
Many homemade snack recipes are time-consuming, but the following can be made in just minutes and provide numerous nutrients.
*Apple Nut Butter Sandwiches Apple Nut
Butter is a delicious and filling combination. Have your teen spread his favorite nut butter between apple slices for a high-fiber and protein snack.
You can roll the edges in chopped hemp seeds, chia seeds, or walnuts for added crunch.
*Nut Mix of Cashews, Almonds, Cherries, and Dark Chocolate
The Nut Mix is an easy and super healthy snack. You or your child can mix creamy cashews, crunchy almonds, and chewy dried cherries with dark chocolate chips for an irresistible combination.
In particular, these ingredients are excellent sources of the vitamins, minerals, and antioxidants that teens need for optimal health.
*Hummus Jars
Hummus is a filling sauce made from chickpeas. It's packed with fiber, magnesium, folate, manganese, healthy fats, and protein. Layer the bottom of a Mason jar with a few tablespoons of hummus, then fill the jar with sliced greens like carrots, cucumber, celery, and zucchini for a nutritious snack.source
*Cherry Tomato and Mozzarella Skewers
Although teenagers have a higher need for calcium to support their body's growth, inadequate calcium intake is a common problem, especially among teenage girls.
Juicy Tomato Whole Milk Mozzarella Ball Skewers are loaded with not only calcium, but also healthy fats, protein, and lycopene, a powerful antioxidant found in tomatoes that is associated with numerous health benefits.
*Bento snack.
healthy snacks for teens Find the recipe
boxes Bento boxes are food containers with multiple compartments to keep snacks separate. They allow your teenager to mix and match their favorite foods.
Fill a bento box with a variety of foods high in fiber, healthy fats, and protein. For example, combine a hard-boiled egg with vegetable sticks, fresh fruit, whole-grain crackers, and guacamole.
6-10. Homemade snacks to make ahead
If you have a little more free time, try the following recipes for teens.
*Overnight Apple Almond Butter
Oatmeal Overnight oats are made ahead of time so your teen can eat them right away. You can make snack-size servings using small 4-ounce (118 ml) Mason jars.
This particular recipe is easy to make and combines nutritious ingredients like apples, almond butter, oatmeal, and yogurt.
*No-Bake Chocolate Energy
Snacks Chocolate snacks are a teen favorite.
Unlike most chocolate treats, these no-bake chocolate energy bites are packed with healthy ingredients like oatmeal, dates, cashews, and almond flour to keep your teen energized between meals.source
*Chia Pudding with Peanut Butter and Jelly
Chia seeds are loaded with nutrients that teens need, including protein, healthy fats, magnesium, calcium, manganese, and phosphorus. This peanut butter and jelly chia pudding recipe combines antioxidant-rich wild blueberries with creamy peanut butter and uses coconut milk, making it safe for kids who need to avoid dairy.
*Vegetable, Cheese, and Egg
Muffins Egg muffins are a smart option for making a snack. Store these protein-packed muffins in the refrigerator or freezer so your teen can reheat them as needed.
*Granola bars
are made with minimal ingredients and are the favorite snack of many teens. If you want to save money, try making yours at home.
11-15. High-protein
healthy snacks for hungry teens
High- protein snacks can help your teen stay full between meals. Because this nutrient helps build muscle and maintain optimal health, it is especially important for teen athletes, who need more protein than inactive teens.
Some research indicates that the protein needs of adolescents are between 20% and 60% greater than those of adults due to the increased demand for protein during growth and development. The following snacks provide a rich source of protein.
*Deviled Eggs
Eggs are an excellent source of protein, as well as healthy fats and a variety of vitamins, minerals, and antioxidants. Deviled eggs are a tasty way to increase your teen's protein intake.
*Greek Yogurt Parfait with Fruits, Nuts, and Chia Seeds
You or your teen can make a tasty, protein-packed parfait by layering a Mason jar with full-fat Greek yogurt, fresh berries, chopped nuts, and chia seeds. Greek yogurt contains 15 grams of protein per 170-gram (6-ounce) serving.
*Tuna Cheddar Lunch Box Bites
If your child likes seafood, try these Tuna Cheddar Cheese Bites. Tuna is an excellent source of highly absorbable protein and provides omega-3 fats, which are important for adolescent brain development and function.source
*Edamame, Chickpea, and Feta
Salad This tasty salad is packed with plant-based protein and is the perfect choice for vegetarian teens. Plus, feta cheese adds a boost of calcium and healthy fats.
*Apple Cranberry Nut
Chicken Salad This hearty chicken salad combines protein-packed chicken with apples, dried cranberries, and walnuts for a tasty and sweet snack. It is excellent if served on apple slices or with crackers or celery sticks.
Jorge Carlos Fernández Francés, editor, analyst, and expert in the food sector.source source (1)
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