Super Snacks to the rescue! - Quick healthy food ideas for active teens

 

As a teenager, you are busy balancing work, school and a social life and, in the rush, may be neglecting your health.  While teens are generally a bit careless with their eating habits, nutrition is key during this period in your life and it is essential to get the most out of your meals.  While you may not be able to make more time for healthy eating, there are quick ways to make the right choices when it comes to food on the run.  The following are examples of "superfoods" that will help you get the most nutrition per bite.

"Superfoods" are loaded with vitamins and minerals.  They are all unprocessed "real" foods that you can pick up at the grocery store and are typically inexpensive.  These "superfoods" can help you maintain a healthy weight, fight disease, and promote lifelong healthy eating habits. 

 To understand why these "superfoods" are so super, you first need to understand what exactly teens need to stay healthy.  Teens' bodies are still growing and they tend to have busy active lives so it is necessary to take in a high number of calories.  The average teenage girl will need about 2,200 calories per day and the average boy will need between 2,500 and 3,000.  There are also many vitamins and minerals essential to maintaining your health and fighting disease.  Calcium and iron are especially integral to maintaining your health as a young adult.  These nutrients can be found in a wide variety of foods and these snack ideas can be a handy reference when wondering what to pick up next time you need a quick healthy snack.  Better Homes and Gardens came up with these 6 "superfood" snacks.  There is more detailed information on their website regarding nutrition as well as some awesome recipes. 

 

http://www.bhg.com/recipes/healthy-eating/superfoods/nutritional-guidelines-for-teens/?page=2

Avacado and Tomato Guacamole with Carrots, Broccoli, Cauliflower and Celery.

This is a flavorful way to enjoy fresh veggies.  Dip your favorite cut vegetables in this homemade guacamole for a low calorie nutrient rich snack.  This is an excellent source of Beta-carotene and vitamin E as well as many other vitamins and minerals which can potentially lower cholesterol and blood pressure.

 

Granola Bar with a Glass of Skim Millk

Granola bars are a great option for students who find themselves skipping breakfast in order to save time in the morning.  You eat take a granola bar on the go or throw it in your backpack for later.  The nuts and fruits in granola bars are generally high in fiber and iron.  A glass of skim milk is fat free and will add calcium to your diet, which is essential for bone development and also plays a key role in your nervous system.  

 

Frozen Yogurt with Cashews and Walnuts

 Frozen yogurt is a low fat alternative to ice cream and a tasty source of calcium and protein.  Nuts generally contain high levels of iron, zinc and magnesium.  Opt for nuts that are not salted or candied.

 

Mangoes and Grapes

Mangoes cut into slices with grapes is a refreshing and easy to prepare snack.  Mangos are a fantastic source of fiber as well as many other essential vitamins and minerals.  They are loaded with Beta-carotene, vitamin C and potassium.  Grapes add variety and flavor with the extra benefit of preventing heart disease.

 

Hummus

Hummus is especially beneficial for vegetarian teens looking for an added source of the nutrients that may be lacking in their diet.  Hummus is made mostly from chickpeas making it an excellent source of iron and magnesium.  Try serving hummus on pita bread for more fiber.

 

Peanut Butter

Although peanut butter is high in calories and fat, the fat is unsaturated and active teenagers need a lot of calories to be healthy.  Peanut butter also contains a lot of iron which your body needs to carry oxygen in your blood.  You can eat peanut butter with graham crackers or apples for a quick snack.

 

Although we have done a bit of research for you on the specific health benefits of these foods, choosing healthy food should be easy and it is not necessary to know all the science behind what makes a food nutritious.  The most important thing to remember is to eat a wide variety of fresh, non-processed foods.  If you are buying something rather than making it from scratch at home, then check out the ingredients list and pick foods with ingredients you are familiar with, for example eggs, milk, and peanuts as opposed to cellulose gum, diglycerides and sorbic acid. 

 

For more ideas check out these links:

 

http://www.mayoclinic.com/health/health-foods/MY01108

 

http://www.livestrong.com/healthy-diet-for-teenagers/

 

 

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