Healthy Snacking

Even when you eat three meals a day, you probably still feel hungry between meals. This is because during you teen years, your body needs more nutrients because it is growing and maturing very quickly. (Esp. b/w the ages 14-18 where your energy needs is the highest) The solution to this is eating healthy snacks. Eating healthy, nutritious snacks keeps your energy level high throughout the day, so you have enough energy for after school activities and to keep you going through all of your classes. Eating nutritious snacks also keeps your mind alert so you can be thinking at your full potential and aware of what’s going on. Healthy snacks are also a great way to satisfy hunger while allowing your body to get all the vitamins and nutrients you need. Unhealthy snacks such as French fries and snacks high in sugars may taste good and give you a temporary boost, but in the long run these types of snacks will only slow you down.

Smart snacking strategies:
1. Prepare healthy snacks in advance: Make simple snacks yourself, so you can control what you put in it. Also, keep lots of fresh fruit and veggies at home to snack on or to bag and bring with you to school or wherever you’re going.
2. Keep healthy snacks with you
3. Make it interesting: Find foods that you like that are also good for you!
4. Satisfy your cravings with healthier approaches: Try replacing your junk foods with foods that are similar but healthier. For example you can eat nonfat frozen yogurt or sorbet instead of ice cream.
5. Read serving size information

Healthy snack ideas
-Apples and peanut butter
-Yogurt with Granola
-Veggies with Low fat dip
-String cheese
-Mini Pizzas: Spread pizza sauce onto an English muffin or mini pita. Then top with low fat cheese and veggies and toast or bake it.
-Healthy ice pops: Freeze fresh, 100% juice in ice cube molds.
-Low fat pita and hummus
-Trail mix: Whole grain toasted oat cereal, chopped walnuts, dried cranberries

Healthy food alternatives
Healthier vs. not as healthy
-Fruit juice and water vs. Soda:
Sugary drinks are a source of empty energy. They contain a lot of energy in the form of calories that teens don’t need, w/o vitamins, minerals, and proteins
-Grilling, stir frying, microwaving, baking, and boiling foods vs. Deep-frying
-Broiled foods vs. Fried foods
-Ex: Grilled chicken sandwich vs. Fried chicken or Chicken nuggets
-Fresh or dried herbs (basil, oregano, parsley) and spices (lemon pepper, chili powder, garlic powder) to flavor food vs. butter, margarine, or gravy
-Pretzels vs. High Fat chips
-Low fat salad dressing vs. full fat kind
-Salad or soup vs. fries
-Mustard or Ketchup vs. Mayonnaise
-Order smaller entre portions
-Large sub vs. small sub w/ salad or piece of fruit
-Large fries (500 calories and 25 grams of fat) vs. Small fries (230 calories and 11 grams of fat)
-Leaner meats (turkey or grilled chicken) vs. Fried Items (burgers or steak)
-Low fat milk vs. soda, fruit drinks, milkshakes, whole milk
-Pizza w/ veggies vs. Pizza w/ meat
-Pizza w/ thin crust vs. Deep Dish crust
-If having a burger or sandwich, try to add veggies or fruits such as tomatoes and lettuce

You don’t have to not eat the bad foods altogether, just eat them in moderation!