Iran Press/ Health: Here are some healthy snacks for hungry teens, according to healthline.com.
Healthy premade snacks
Although homemade snacks are a great option for teens, you can also choose from plenty of nutritious packaged options.
Trail mix, nuts, and seeds
Many companies sell packaged trail mix, as well as salted or unsalted nuts and seeds.
Granola bars and protein bars
Encourage your teen to choose protein and granola bars made with whole foods.
Cheese sticks
Teens need healthy fat sources in their diets.
Whole milk cheese not only provides calcium, protein, and healthy fats but also important minerals, including zinc and selenium, that support immune health.
Healthy chips
Chips may be scrumptious, but most don’t provide a good source of nutrients for teens.
Yet, some flavorful chips are packed with colorful veggies and boast more fiber than traditional chips.
Turkey sticks
Turkey sticks are a jerky alternative made with ground turkey that provide a convenient, portable protein source.
Dried fruit
Teens can enjoy dried fruit as a sweet snack, and pair it with a handful of nuts or seeds if they want something more filling.
Fittingly, several companies sell unsweetened dried fruit products.
Premade energy bites
Some companies make nutrient-dense, premade energy bites that are packed with healthy ingredients like dried fruit, coconut, nuts, and oats.
Nut butter packets
Nut butter packets are an excellent snack for teens to have on hand. They can be spread on fruit, veggies, or dark chocolate — or simply enjoyed on their own.
Mini meals
The following options are higher in calories and make the perfect choice for hearty, substantial snacks or small meals.
Chicken and avocado salad
This recipe combines rotisserie chicken and avocado for a super satisfying combo that can be served alone or on crackers or sprouted grain bread.
Nut butter and banana open-face sandwich
Spread almond, peanut, or cashew butter on a slice of nutritious bread, then top it with a sliced banana and drizzle of honey.
Veggie frittata
You or your teen can make this protein-packed veggie frittata that’s easy to slice and enjoy as a snack or meal.
The recipe is customizable, so you can use your teen’s favorite ingredients.
Stuffed sweet potato
Sweet potatoes are loaded with protein, provitamin A, fiber, vitamin C, and potassium.
Stuff a small roasted sweet potato with ingredients like baked veggies, chicken, beans, or avocado to create an irresistible mini-meal.
Whole grain quesadilla
Your teen can easily fill a whole grain tortilla with roasted veggies and cheese for a savory quesadilla packed with important nutrients.
Quinoa salad jar
This recipe combines cooked quinoa with sundried tomatoes, cucumbers, cherry tomatoes, and feta cheese.
Top it with a protein source like grilled shrimp, chicken, salmon, tofu, or beans for a more filling mini-meal.
Charcuterie box
Use a bento box to create a filling snack with your choice of fresh fruit, veggies, cheese, crackers, hummus, nuts, and meats.
Nutrient-dense smoothies
Many store-bought and premade smoothies are loaded with added sugar. Yet, the following smoothies call for nutrient-dense ingredients and can be whipped up in minutes.
Peanut butter and jelly date smoothie
This smoothie recipe boasts a classic peanut butter and jelly taste without the added sugar. It’s naturally sweetened with dates and has a pop of protein from natural peanut butter.
Chocolate cherry smoothie
Don’t let the chocolatey taste of this smoothie fool you. It’s loaded with healthy ingredients like cottage cheese and sweetened with fruit — not sugar.
Green smoothie
If your teen avoids veggies, this smoothie might sneak a few in their diet. It has a fruity taste from orange, banana, and strawberries but contains a healthy dose of spinach.
Avocado berry smoothie
This smoothie combines creamy avocado and sweet berries in a super nutritious beverage. You can easily add Greek yogurt or nut butter to up the protein content.
Peanut butter oatmeal apple smoothie
Apples and cinnamon make for a flavorful combo in this filling smoothie. Add a scoop of protein powder to make it more substantial.
The bottom line
Teenagers need proper nutrition to fuel their growing bodies. Snacks for teens should focus on whole, nutrient-dense foods that provide the macro- and micronutrients your teen needs for optimal health.
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