How to Create Healthy Snacks for Teens: A Guide for Parents

Introduction

As a parent, ensuring your teenager enjoys healthy snacks can be a challenge. This guide provides practical advice and tips on creating balanced and delicious snack options for teens, facilitating healthier lifestyle choices.

Understanding Calorie Intake and Nutrition

Teens require a higher calorie intake than younger children due to their growth spurts and increased activity. For instance, teenage boys aged 11-13 need an average of 1800 to 2600 calories per day, while teenage girls in the same age range need 1800 to 2200 calories. Teenage boys aged 14-18 need 2200 to 3200 calories, and girls 14-18 need 1800 to 2400 calories.

Teens who participate in strenuous sports may need even more calories. Check out the U.S. Department of Health and Human Services recommendations for personalized calorie needs.

Key Nutritional Components

Complex Carbs

Complex carbohydrates are crucial for teens as they provide lasting energy. Aim for about 50-60% of your teen's diet to come from complex carbs, which include fruits, starchy vegetables like potatoes and corn, green vegetables, whole grains, beans, and legumes such as peas, soy, and peanuts.

Good Fats

Less than 30% of a teenager's diet should come from fats, as they help absorb important vitamins such as A, D, E, and K. Opt for unsaturated fats found in foods like olives, nuts, nut butters, avocados, olive oil, salmon, and anchovies. Saturated fats are still under debate, but it's generally recommended to consume them in moderation with vegetables, fiber, and healthy fats.

Low-Fat Dairy Products

Include low-fat dairy options to promote strong bones and teeth. Mozzarella, swiss, ricotta, cottage cheese, and yogurt are fine choices. Unfortunately, some experts recommend whole-fat milk for younger children, but most agree that low-fat milk is better for teenagers, especially if they struggle with obesity.

Lean Proteins

Ensure teens get lean proteins, which are essential for muscle building and a strong immune system. Consider foods like legumes, chicken, turkey, and fish.

Offering Nutritious and Delicious Snacks

High-Protein and Visually Appealing Options

Apple or banana with peanut or almond butter Greek yogurt with nuts and berries (pre-mixed or homemade) Oatmeal with strawberries, peaches, or blueberries Grapes and string cheese

Incorporate these options into a balanced snack plate to keep teens interested and satisfied.

Spicing Up the Flavor

Black bean dip with whole grain crackers Celery sticks with peanut butter Low-fat ranch dressing with carrots, celery, broccoli, or peppers Hummus with whole wheat pita chips Whole wheat pretzels with spicy mustard Rice cakes topped with peanut butter

Serving Options

Low-fat cheese on whole wheat toast Low-fat cheese spread on whole grain crackers Melted cheese in a whole wheat pita pocket Cheese pizza on a whole wheat crust Popcorn with parmesan, no butter Whole wheat mini-bagels with cream cheese

Try offering a variety of snack options to make them more appealing to your teen.

Involving Teens in Snack Planning

Consider taking your teen to the grocery store to allow them to choose healthy snack options. Alternatively, prepare snacks together and involve them in the process. Create a Healthy Snacks Pinterest board or a bookmarks folder where the whole family can contribute.

Choosing Store-Bought Snacks Wisely

Banish Junk Food

While it might be tempting to have chips, candy, and soft drinks in the house, aim to keep healthier options instead. Power bars and trail mix bars are better alternatives, offering a variety of whole grains, nuts, and fruits.

Portion Control

Use small ziplock bags or containers to portion out snacks. This helps control the calorie intake and keeps snacks fresh for longer. Encourage your teen to help with portion control, making it a learning opportunity.

Teens tend to mindlessly overeat in front of screens, so consider setting aside some time to eat without distractions. This allows them to listen to their body and recognize when they've had enough.

Using Apps to Monitor Intake

To better understand and manage portion sizes, use apps like Fitpal or Piatto. These apps can help you and your teen determine the correct portions and maintain a balanced diet.

Conclusion

Creating healthy snacks for teens is a crucial step towards promoting a healthy lifestyle. By understanding nutritional needs and offering a variety of delicious and nutritious options, you can help ensure your teenager stays healthy and happy.