How to Make Healthy Snacks for Teens
As your child makes his way through the teenage years, be prepared for your grocery bill to skyrocket. Many teens seem to have a bottomless appetite and are always on the prowl for a snack. Your teen's body needs more calories at this point in his life than during any other time, according to the American Academy of Pediatrics, so it's crucial that he choose healthy snacks instead of sugary, high-fat, empty-calorie snacks that teens are often drawn to. A teen boy needs around 2,800 calories each day, on average, while a teen girl needs around 2,200, says the AAP. Those calories should come from a well-balanced diet that includes lean proteins, good carbs and healthy fats.
Instructions
Pour your teen a glass of skim milk and offer him a low-fat granola bar that's made with dried fruit, seeds and nuts. This is perfect for an on-the-go breakfast, after-school snack or a snack before bed. Stock your kitchen with fresh fruits that are easy to grab and eat, such as apples, oranges, tangerines, bananas, grapes and blueberries. Give fruits, such as apples and pears, a protein boost by spreading some peanut butter or almond butter on them. Keep canned fruit -- packed in its own juice, not in sugary syrup -- in your pantry, too. Buy frozen fruit -- such as strawberries, raspberries, blueberries or peaches -- to use for making your teen a healthy smoothie. Just blend some frozen fruit with skim milk or almond milk for a quick and delicious sweet treat. You can also freeze slices of very ripe bananas, then blend them together with a splash of milk for a creamy, delicious smoothie. Low-fat or nonfat frozen yogurt works great for smoothies, too. Wash and cut up fresh vegetables to keep in your refrigerator, such as carrots, celery, broccoli or bell peppers. Grape tomatoes or string beans can work for this, too. Serve these veggies with low-fat ranch dressing or another healthy dip. Make celery more appealing by adding some peanut butter or low-fat cream cheese. Serve your teenager some pretzels or baked tortilla chips with salsa or guacamole to satisfy her craving for something savory. Whole-grain crackers dipped in black bean dip or plain popcorn may do the trick, too. Help your teen meet his daily dairy calcium requirement by stocking your fridge with string cheese, cheese cubes and low-fat yogurt. Keep sandwich makings on hand for a healthy snack, including whole-grain bread, lean meats and low-fat cheese slices. Boil some eggs and keep them in your refrigerator for your teen to eat by themselves or chopped up in a green salad or tuna salad.