7 Nutritional Snacks for Teens - dummies

By Michele Chevalley Hedge, Dan DeFigio

Part of Beating Sugar Addiction For Dummies Cheat Sheet (Australian/New Zealand Edition)

It can be difficult to come up with healthy snack ideas instead of ideas loaded with sugar and chemicals — especially for younger family members who are constantly on the go! Here’s a list of some healthy snacks that taste delicious for those fussy eaters, but won’t ruin their sugar-busting lifestyle:

  • Afternoon salsa. Yes, the nacho can taste good and be nutritionally good too. Look for baked not fried corn chips, lay them on a baking dish, place a drained can of kidney beans over the chips, a jar of all-natural salsa, and sprinkle a small amount of cheddar cheese on top. Bake until cheese melts deliciously.

  • Breakfast for afternoon tea. If you’re looking for something quick that provides energy and stabilises your blood sugar, think breakfast foods like eggs or oats. In less than 5 minutes, you can scramble and cook an egg and place it in a wrap. Top this off with some all-natural tomato sauce. If you crave something a little sweeter, try oats with frozen blueberries and a splash of pure maple syrup.

  • Go crackers. There is a world of healthy crackers out there; wholegrain, brown rice, quinoa and flaxseed. These crackers can be found in the local supermarket and often in the ‘health food’ aisle. Often in this same aisle you will find low-sugar peanut butter spread, ABC (almond, brazil and cashew) spread, and other nut butters. Nut butters can provide essential fatty acids without added sugars, which is excellent brain food for teenagers in the throes of study!

  • Munch and crunch. Tamari almonds aren’t just delicious they’re also a good source of protein and they have no sugar. You can purchase tamari almonds, nuts and seeds or you can simply make them yourself by sprinkling some tamari on a baking sheet, placing the nuts or seeds on top, and putting in a low-heat oven for 15 minutes.

  • Power up with protein. To balance blood sugar when the afternoon slump hits try this simple protein ball. One cup of almonds or walnuts, ½ cup of seedless organic dates, ¼ of shredded coconut, and 1 teaspoon of cocoa powder. Place in kitchen whiz for 3 minutes. Roll into balls, enjoy immediately or refrigerate for tomorrow’s lunch box.

  • Smoothie heaven. An afternoon smoothie in the kitchen blender can be made in less than 3 minutes. Combine frozen berries or frozen banana, 3/4 cup of organic milk, rice milk, or almond milk, and a splash of vanilla extract. Go tropical and try using 1/4 cup coconut milk for an inviting pina colada flavour change too.

  • The yoghurt sundae. Create a creamy, sweet, eye-appealing sundae in minutes. Place a few scoops of natural yoghurt in a bowl, place berries and/or sliced bananas around the rim, add shredded or toasted coconut, and chopped nuts on top. For chocolate lovers, sprinkle with cocoa nibs. This snack surprisingly contains much less sugar than the typical store-bought fruit yoghurt!