The Complete Guide to Healthy Snacks for Tweens and Teens
Medically reviewed by Janet Helm, MS, RDNMedically reviewed by Janet Helm, MS, RDNWhen it comes to tweens and teens, healthy snacking can become more challenging. This is because kids this age are typically on-the-go and may skip meals or snacks because they are prioritizing extracurricular activities, socializing with friends—and yes, hiding from their family in their room. In addition, tweens and teens may not like being told what to eat seeking more autonomy as they begin the transition into adulthood.Although it may be challenging—especially when it's tempting to reach for the easy pre-packaged snack that might not be nutritious—teaching your tweens and teens how to choose healthy snacks can improve their quality of life. Below you’ll find the benefits of nutritious snacking, how to choose nutritious snacks, and the best time to snack. We also included 24 snack options to make for your child—or that your child can make for themselves.
Rachel Vanni for Parents
"“Nutrient dense snacks can help fill in nutrient gaps for teens and tweens, especially when their tight schedules with extracurricular activities may prevent them from eating fuller meals at regular hours.""Elizabeth Shaw, MS, RDN, CPT, Prague-based global nutrition media authority and author of The Air Fryer Cookbook For Dummies.
Nutritional Benefits of Healthy Snacks for Tweens and TeensGrowing kids still need to grab a snack between meals to maintain their energy and provide supplemental intake of the key nutrients they need to support their long term health. Here are a few of the benefits of snacking for teens and tweens:The right snack can provide more dietary fiber, vitamin D, and calcium, which are the three nutrients pinpointed in the 2020-2025 Dietary Guidelines for Americans as under consumed in the standard American diet.According to Shaw, “snacking on smarter pairings helps provide critical nutrients that are increasingly important during this life stage to support the rapid growth and development that occurs, such as protein, iron, zinc, and folate.” Teens and tweens who regularly fuel on nutrient-rich diet, which can include healthy snacks in addition to meals, may have better academic performance.
Provide Iron-Rich Snacks, TooPediatric dietitian and child feeding expert, Malina Malkani, MS, RDN, CDN, author of Safe and Simple Food Allergy Prevention: A Baby-Led Feeding Guide to Starting Solids and Introducing Top Allergens says that recent research published in the found that up to 40% of tween and teen girls are affected by iron deficiency. As such, Malkani recommends iron-rich snack foods such as roasted chickpeas or edamame, nuts and seeds, or iron-fortified cereal to help improve iron status, especially when plant sources of iron are eaten along with a vitamin C-rich food, which helps improve absorption.
How to Choose Healthy Snacks for Tweens and TeensWhen parents and caregivers select the best snacks for their teen or tween, Shaw recommends keeping these nutrient-based tips in mind.Look for foods that provide a trifecta of nutrition Since this age group is undergoing tremendous hormonal shifts with puberty, it’s important to ensure they’re getting optimal protein, fat, and carbohydrates in their diet. A variety of good groups will help your child take in these essential vitamins and minerals. For example, choose snacks, like pistachios, that contain unsaturated fat, but are also a complete plant protein and good source of fiber. This helps keep your tween and teen fueled, focused, and well on their way to meeting their daily nutrient needs. Prioritize whole grainsWhole grain foods provide not only dietary fiber, but also a plethora of vitamins and minerals, like riboflavin, thiamin, niacin, and more. Opting for a whole grain snack, like air popped popcorn over fried chips, offers more nutrition per bite into their diets. Minimize added sugarsAdded sugars are naturally going to find their way into your tweens and teens diets (after all, parents should not create shame around eating sugar or treats), but you can try to minimize any extra sugar at home by opting for snacks that are lower in added sugars. Fresh fruits, pre-cut and packaged fruits and vegetables, and even lightly sweetened yogurt are an excellent way to meet nutrient needs for this age group without overdoing it on the sugar.When to Serve Snacks to Tweens and TeensA rule of thumb for serving snacks for teens and tweens “is during a long stretch (or stretches) of time between meals, depending on the child’s appetite, activity, health conditions, and energy levels,” advises Malkani. Shaw further elaborates saying that snack time will vary for each tween and teen as their schedules are unique. “Typically speaking, most in this age group will require 2 to 3 snacks per day, one in the morning, one prior to afternoon activities, and for some, a bedtime snack.” For example, kids who wake up later may need a morning snack as they head out the door to ensure their hunger remains at bay as they enter the classroom, while early birds can manage a balanced breakfast at home and may need a mid-morning snack to hold them until lunch.Snack Ideas for Tweens and TeensThis list of snacks for older kids reflects the nutrients they need to thrive. Review the list with your child—and if needed, modify or specify the options together with your child based on their likes and dislikes. The more you communicate with your child and have them be part of their own snack choices, the more likely they are to eat the snack and enjoy the process of planning and selecting the snacks they eat on a daily basis. Fruit and vegetable snacksBanana + nut butter (like peanut or almond butter)Carrots + hummus dippersFruit kebabs threaded with assorted berries and cheese cubesGreen smoothie made with cucumber, celery, kale, coconut water, mint and frozen pineappleFreeze-dried fruit like strawberries and mangoCanned fruit cups packed in real juice Protein-filled snacks Jerky made with beef, chicken, bison, or venisonChia seed pudding made with milk or vanilla soy milk Roasted chickpeasEdamame in shell or shelledProtein balls or bites that incorporate vegetablesWhole grain and fiber snacksAir-popped popcornDIY trail mix with a handful each of nuts or seeds and naturally sweetened dried fruit like raisins or prunesWhole wheat pita triangles + hummusWhole grain crackers + nut butterWhole grain tortilla chips + salsaAvocado toast on whole wheat bread Dairy (or daily alternative)-based snacksPlain yogurt + ground flaxseed + blueberries + drizzle of honey Greek yogurt + berries + chopped nutsDrinkable yogurt + fruit like pear or grapes Kefir + tablespoon chia seedsOvernight oats made with Greek yogurt Smoothies like mango with kefir and flax seeds String cheese + whole wheat pita chips + hummusTips for Encouraging Healthy Snacking HabitsParents and caregivers can help tweens and teens practice healthy snacking so they can bring these habits with them when they leave home and transition into adulthood. Below are several tips for parents and caregivers to teach their tweens and teens to snack healthfully.Showcase nutrient-dense optionsMalkani recommends taking time to show tweens and teens what’s available in the kitchen at home. Keeping nutrient-rich, balanced snack options accessible and visible is a helpful reminder to choose more nutritious options (although there is nothing wrong with the occasional treat). If kids have convenient access to nutritious snacks they might feel less hungry throughout the day, which could help cut down on impulse snacking.Invest in lifelong bone healthMalkani recommends talking to your tween and teen about trying bone-building calcium, such as yogurt, kefir, tofu, almonds, and cheese. Adolescence is a time of rapid growth, when its crucial to focus on bone health—in fact, about 90% of peak bone mass typically accrued by age 18. When calcium needs are not met during adolescence, research suggests that the risk of fractures, osteopenia, and osteoporosis is higher later in life.Focus on varietyRather than restricting choices, the focus should be on making sure your child's diet it balanced and nutritious. “This is crucial given the heightened risk of eating disorders among teens and since we know that dieting is the most important predictor for developing an eating disorder.”For example, consider adding a handful of chocolate chips to a trail mix with nuts and dried fruit or snacking on fresh strawberries with a small piece of chocolate.“Parents can help their teenagers make healthy snacks without labeling foods as good or bad,” explains Marina Chaparro, a registered dietician and founder of Nutrichicos.Use a bento box to pack snacksChaparro says that bento boxes offer a versatile way to diversify your tween and teen's snacks. This means walking your child through the various food groups (whole grains, fruit, vegetable, protein, dairy) and helping them select snacks with several food groups. This can also help empower your child to create their own mini meals. Involve teens in snack prepAdolescents are much more independent in their food selection choices, and might be more inclined to eat snacks that they pick or with ingredients over which they have some say. As such, work with your tween and teen to create a list of snacks to keep it handy in the fridge. The involvement of the child helps foster autonomy and encourages dialogue rather than dictating snack choices.Prepare make-ahead, easy-to-grab snacksMaking snacks easy to grab in advance is another step to help your child succeed. Tweens and teens are constantly on the go and tend to have more after-school activities. As such, easily accessible and convenient snacks they can quickly rely on is a must. Some snack options that you can make in advance include hard-boiled eggs, hummus, guacamole, or make-ahead muffins and egg bites, which are easy to grab and reheat quickly. For more Parents news, make sure to sign up for our newsletter! Read the original article on Parents.
Welcome to Billionaire Club Co LLC, your gateway to a brand-new social media experience! Sign up today and dive into over 10,000 fresh daily articles and videos curated just for your enjoyment. Enjoy the ad free experience, unlimited content interactions, and get that coveted blue check verification—all for just $1 a month!
Account Frozen
Your account is frozen. You can still view content but cannot interact with it.
Please go to your settings to update your account status.
Open Profile Settings