Healthy Snacks for Adolescents, Part 1 by Jan Foster, MS, RD, LDN – November 2004

When my kids return home from school, they are usually very, HUNGRY!! Ravenous may be a better choice of words. But depending on nightly schedules, our dinner time varies. This variance, also affects the preferred choice of snacks. And, I’ve learned, if I want them to eat something other than a cookie (or two) and a glass of milk, I have to prepare it!

Vegetables aren’t their first choice, but if they are cut up and ready to eat, they are consumed. Any raw (or cooked and chilled) vegetable (such as flowerettes of broccoli or cauliflower, carrots, sweet peas, celery, cucumber, red, orange or green pepper) is tasty. Vegetables can also be blanched (immersed in boiling water for three minutes and then chilled). A low-fat salad dressing in a dipping bowl, or served with salsa, is fun.

Fresh sliced fruit (apples, cantaloupe, oranges, strawberries, bananas) served on a platter, or individual plates, fares well. My daughter likes it with a poppyseed dressing and my son likes a blue cheese dressing! Sometimes I sprinkle with a wedge of lemon (not all kids will take to this). Cubes (served with a toothpick) or slices of cheese can be added. Frozen fruits (blueberries, blackberries or raspberries) are great to have on hand as well.

Fruit kabobs are fun for both younger and older kids. Select fruit (strawberries, melon, pineapple, grapes) and cube your favorite cheese (Mozzarella, Cheddar, Monterey Jack). These can be made ahead and stored in an airtight plastic bag or container. For smaller children, toothpicks could be used for a skewer.

The classic favorite, sliced apples, pears, celery or carrots spread with peanut butter or eaten with a slice or two of cheese are a great stand-by. Another favorite is whole wheat crackers and peanut butter served with shredded apples or pears. A slice of Lorraine cheese and fruit, or, plain yogurt mixed with fresh or frozen berries are also a healthy taste treat.

Milk, the beverage of choice, completes the snack.