How to choose healthy snacks for teenagers – How can choosing healthy snacks affect me?

Healthy eating habits start in childhood. One of the first things you get to make decisions on as a teen is what food to eat. When you start being responsible for more of your own meals, it is important to make good choices.

As a busy teen, you need regular meals and snacks to give you energy throughout the day. From school and sports to homework and after-school jobs and activities, healthy snacks keep your body and mind going.

Learn to choose healthy, nutrient-rich snacks as a teen. This will help you to start building healthy habits that you can continue throughout your life.

Choosing healthy snacks can be good for you in many ways. It helps you:

• Feel well and healthy.
• Start healthy habits that will stay with you into adulthood.
• Boost your energy level so that you can do better in school and in activities.
• Maintain a healthy body weight.
• Build strong, healthy bones and prevent osteoporosis.
• Reduce your chances of developing heart disease, type 2 diabetes, high blood pressure, and high cholesterol.

How can choosing unhealthy snacks affect me?

Choosing unhealthy snacks means that you are eating foods that have empty calories instead of foods that have the nutrients your body needs. For example, calcium and vitamin D are important for healthy bones. Protein is important for muscle growth. Many junk foods are full of salt, sugar, and fat. These do not contribute to a healthy body.

Choosing unhealthy snacks affects your concentration, energy level, and school performance. It also increases your risk of:

• Gaining weight.
• Being overweight or obese as an adult.
• Having health problems as a teen and later as an adult, including:
  • Type 2 diabetes.
  • High blood pressure.
  • High cholesterol.
  • Heart disease, including increased risk of heart attack.
  • Stroke.
  • Some types of cancer.

What actions can I take to improve my snack choices?

Include a variety of foods

Include a variety of nutritious foods, such as:

• Fruits and vegetables.
  • Consume at least 5 servings of fruits and vegetables every day.
  • Eat fruits and vegetables of many different colors.
  • Keep cut-up fruits and vegetables on hand at home and at school so they are easy to eat.
  • Skip fruit juice and drink water instead.
• Whole-grain cereal, whole-wheat bread, tortillas, and other whole grains.
• Skinless turkey, chicken, hummus, and other lean proteins.
• Dairy foods, such as cheese, yogurt, or milk.
• Nuts and nut butters, such as walnuts or peanut butter.
• Limit snacks with added sugar, such as candies, ice cream, and baked goods.

Consider portion size

Choose the right portion size:

• A snack should not be the size of a full meal.
• Stick to snacks that have 200 calories or less.

Other tips

Other tips for improving snack choices include:

• Do not eat in front of the TV or other screen. This can lead to overeating.
• Pack healthy snacks the night before or at the same time as you pack your lunch.
• Avoid pre-packaged foods. These tend to be higher in fat, sugar, and salt.
• Get involved with shopping or ask the primary food shopper in your family to get healthy snacks that you like.

What are some ideas for healthy snacks?

Healthy snack ideas include:

• A whole-grain waffle topped with fruit and a little yogurt.
• Trail mix made with unsalted nuts and dried fruit without added sugar.
• A whole-wheat quesadilla sprinkled with cheese.
• Cut vegetables dipped in hummus or low-fat dressing.
• One-half of a whole-grain English muffin topped with vegetables and cheese.
• Peanut butter and an apple.
• Air-popped popcorn without butter and salt.
• Low-fat string cheese.

Seek Additional Information

Learn more about choosing healthy snacks from:

• Academy of Nutrition and Dietetics: www.eatright.org  
• National Institute of Diabetes and Digestive and Kidney Diseases: www.niddk.nih.gov  
• ChooseMyPlate.gov: www.choosemyplate.gov/teens  

Summary

• Start choosing healthy, nutrient-rich snacks as a teen to build healthy habits that you can continue throughout your life.
• Eating a healthy diet as a teen can decrease your risk of health problems later in life, such as obesity, osteoporosis, heart disease, type 2 diabetes, high blood pressure, and high cholesterol.
• Choosing healthy snacks in addition to regular meals throughout the day can give you more energy for school and activities and can help you stay focused and alert.
• Healthy snacks don’t need to be complicated. Try fruits or vegetables such as apples or carrots, low-fat dairy such as yogurt or string cheese, or grains such as a whole-grain waffle or English muffin topped with fruits or vegetables.