12 Days of Healthy Snacks for your teens


  1. Hard Boiled Eggs plus an apple. Whether your teen is looking to gain muscle or lose weight, this perfectly packaged protein can be the answer. Add the apple for energy and fiber.
  2. String cheese plus a handful of almonds.  Calcium is vital for this age group as they are still in the bone growth phase of their life.   The almonds are a filling compliment to add some good fat, magnesium and fiber.
  3. Peanut butter and an apple. The ultimate snack with perfect portions of fat, carbs, and protein! Change up the peanut butter by grinding up other nuts like almonds or cashews. We love apples and nut butters!
  4. Low fat yogurt with berries and cottage cheese.  Another calcium power house!  Exchange the low fat yogurt for some Greek yogurt and the protein literally doubles. Adding the berries gives a great flavor while also getting in some vital antioxidants.
  5. Popcorn mixed with nuts and dried fruit.  This filling snack may be light on protein, but the good fat and energy it will bring makes it a great pre-exercise snack.
  6. Whole wheat English muffin with pizza sauce, veggies, and mozzarella cheese.  While these taste best baked and toasty, my teenager just puts it in the microwave to warm it up. Whatever makes him happy.


  1. Tortilla Rolls: A whole-wheat tortilla is a filling snack option for teenagers and is also nutritious because it supplies nutrients such as fiber. Tessmer suggests sprinkling a tortilla with low-fat cheddar cheese and heating it in the oven or microwave until melted. Roll the tortilla up and slice it into five or six pieces. Serve with fresh tomato salsa for a dose of vitamin C. Another healthy option for dip is guacamole, which supplies unsaturated fat and a large amount of potassium.
  2. String Cheese and Sunflower Seeds: The combination of string cheese and sunflower seeds will give your teen a good dose of protein for energy, as well as some calcium for her still growing bones. Choose low-fat string cheese to help control how much saturated fat your teen consumes. Any type of low-fat sliced cheese offers similar benefits. Sunflower seeds are a rich source of vitamin E, which your teen needs for healthy skin, nails and hair. You can use pumpkin seeds as a nutritious alternative for sunflower seeds.
  3. Mini Bagel Sandwiches: Mini bagels are a healthy after-school food choice that keep portions snack-sized. Many brands are available in whole-wheat versions for more fiber. Keeping some sandwich filling ingredients on hand will allow your teen to make his own snack when he gets home. Reduced-fat cream cheese and tomato slices are a nutritious combination. Peanut butter with bananas or cheese and apple slices are other healthy options and will supply protein and fiber for energy.


  1. Whole wheat pretzels. Whole grains add fiber to your teen’s diet. Fiber is necessary for a healthy digestive system, and most teens (and adults) don’t get enough. Regular pretzels are made from over-processed white flour that has much of the fiber removed. Choose 100-percent whole wheat pretzels that retain the goodness of fiber and still taste great when they’re slathered with mustard.
  2. Make your trail mix. Does your teen like to grab a granola bar for a quick treat? Granola bars sound like they should be good for you, but they often contain unwanted fats, sugar, and extra calories. You can make a healthier alternative by making your trail mix. Blend one cup each of two different 100-percent whole grain cereals, like whole grain Cheerios and Shredded Wheat.  Add one cup of mixed nuts and one-half cup of raisins or other dried fruits. You can even add a half cup of chocolate chips. Top it off with some shelled sunflower seeds, pumpkin seeds or soy nuts.
  3. Hummus and pita or crackers. Keep some hummus on hand to serve with whole wheat pita bread, whole grain crackers or breadsticks. Hummus is made with chickpeas (or garbanzo beans), which makes it a terrific source of protein and healthy fats.

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