30 Healthy Snacks for Teens

Categories: Featured, Nutrition

smart teen snack apple 1024x451 30 Healthy Snacks for TeensThere is no arguing that teens love to snack.  Most teens head straight to the fridge as soon as they get home from school.  Unfortunately they don’t always make the right snack choices.  Snacking is important and choosing healthy, nourishing snacks can give you the energy you need to live your life and feel amazing.

Bad Snacking

Teens seem to know exactly which foods they shouldn’t eat – and then eat them anyways!  Favourite teen snacks include cookies, chocolate bars, chips, soft drinks, pizza, French fries, hot dogs, burgers, and ice cream.  All of these high-calorie, low-nutrient foods can lead to weight gain if eaten on a regular basis.  And with almost half of all Canadian teens already overweight, this is a major health concern.

Another bad snacking habit is not snacking at all.  When you go five or six (or seven or eight) hours without eating you are setting yourself up for low blood sugar.  Low blood sugar makes you tired, cranky, irritable, anxious or nervous, gives you mood swings and makes it very difficult to concentrate.  In severe cases it can also cause headaches, dizziness and fainting.  Eating every three hours helps to keep your blood sugar levels stable – and this means snacking.

Good Snacking

smart teen snack almonds 150x150 30 Healthy Snacks for Teens

Good snacking means three things:

  1. Eating a healthy snack (or meal) every 3 hours.
  2. Eat healthy portions
  3. Choose balanced, healthy snacks

Even when we are choosing healthy snacks we need to make sure we don’t over-do it.  Try portioning out your snacks into single serving containers so that they are ready to go when you are hungry.  This also makes it really easy to take snacks with you to school or work – places where we are more likely to skip snacking or choose bad snacks.

Another guideline for smart snackers is to get involved!  Tell your parents what healthy snacks you want, or go along with them to the grocery store to select fruits and vegetables you enjoy.  Your parents are more likely to get you what you ask for if they know it’s healthy and that you’ll eat it.

30 Smart Snacks

The best snacks are whole grains, fruits, vegetables, low-fat dairy and low-fat proteins.  A balanced snack has at least two of these food categories combined – like a fruit with a low-fat dairy, or a low-fat protein with a whole grain.

  1. Apple slices with raisins and a slice of low-fat cheddar cheesesmart teen snack banana 300x200 30 Healthy Snacks for Teens
  2. Banana sliced in half and spread lightly with almond butter
  3. Hummus with carrots and red peppers
  4. Hummus with whole grain crackers
  5. Black bean dip with ½ whole grain pita
  6. Bean burrito
  7. Cut up vegetables with low fat yogurt dressing
  8. Steamed edamame (soybeans) with sesame seeds or sliced almonds
  9. Low-fat yogurt parfait with fresh or frozen berries and a tablespoon of chopped walnuts
  10. Oatmeal with almond milk and blueberries
  11. Red grapes and mozzarella cheese
  12. Rice cakes spread with apple butter
    teen smart snacks sandwich 300x200 30 Healthy Snacks for Teens
  13. Whole grain crackers with pear slices and honey
  14. Small handful of almonds with dried cranberries
  15. Almond milk and mango smoothie
  16. Tuna wrap on a spelt or whole-grain wrap with sprouts
  17. Half a turkey sandwich on whole-grain bread with lettuce and tomato
  18. Whole grain cereal with soy milk and sliced bananas
  19. One half cup of trail mix (homemade or store bought)
  20. Whole-grain English muffin spread lightly with hazelnut butter
  21. Fruit kabobs with strawberry, pineapple, grapes and apples with a side of low-fat yogurt
  22. Frozen grapes (taste like mini-popsicles!) with a handful of raw almonds
  23. Carrots and almond butter (try it – it’s delicious)smart teen snack trail mix 300x295 30 Healthy Snacks for Teens
  24. Protein smoothies (whey or rice protein, berries/mango/peaches, almond milk, ½ banana and ice)
  25. Ezekiel bread with apple or almond butter
  26. Plain popcorn (no butter) sprinkled lightly with parmesan cheese
  27. Salsa and home baked whole grain pita chips
  28. Celery stalks with cottage cheese and raisins
  29. Low-sodium pretzels dipped in soy nut butter or almond butter
  30. Homemade frozen yogurt popsicles (just freeze low-fat yogurt in a popsicle mold or ice cube trays)

There are hundreds of healthy snack ideas that even the pickiest teen can enjoy.  Share your favourite smart snacks in the comments below!

About the Author

Dr. Lisa Watson is a licensed Naturopathic Doctor (ND) practicing in Toronto, Ontario, Canada. Dr. Watson advocates the use of natural therapies backed by traditional knowledge and scientific research to help her patients, family, friends and readers to achieve optimal wellness.

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