Healthy Snacks for Adolescents, Part 2 by Jan Foster, MS, RD, LDN – January 2005

Left to their own devises, my kids would always select cookies and a glass of milk as their snack. However, I try to teach them alternatives—whenever possible.

Actually, cookies are not all bad, especially if they are homemade, and made with a blend of whole wheat, rye, and bleached wheat flour. The end product is a bit more chewy and darker in color with higher fiber content. To further increase heath benefits flax, bran or oatmeal may be added to the flour mixture.

Quick breads or mini-muffins can also be made from this flour blend. Additional fiber and nutrients can be added by including shredded vegetables or fruits (e.g. zucchini, carrots, pumpkin, applesauce and mashed bananas). Besides being healthy and satisfying—they taste good and are a great treat.

Cereals can also be mixed together. Mix their favorite cereal(s) with a high fiber choice. Introduce them to the new cereal and the mix of cereals gradually. There are some wonderful high fiber cereal choices that taste good while being healthy. Add raisins for a naturally sweetened taste.

Another great snack combination is to make your own “trek mix.” Combine an assortment of nuts—walnuts, peanuts, and slivered and toasted almonds—unsalted. For further benefits, add soy nuts. For a touch of sweetness, add dried fruits—raisins, blueberries or cranberries. Proportions may vary depending upon preferences. For a special treat, the morsels of chocolate may be added. But remember, this is a very concentrated source of energy!

Another quick and healthy snack alternative is the use soy and flaxseed tortilla chips, instead of the usual high fat, high salted tortilla chips. Top them with shredded vegetables (e.g. zucchini, carrots or green peppers) and your favorite (low-fat) shredded cheese. Melt together in the microwave. Even a young cook can usually manage this treat.

Quesadillas may be made into a healthier snack (or meal) by using either corn or whole wheat tortillas instead of flour tortillas. Shred a vegetable—or fruit. (Shredded apples are great!) Add your favorite shredded cheese and melt. Cut and serve in wedges; serve with salsa, if desired. Consider adding tuna, or chicken or some other leftover meat to the tortilla.

Again, milk completes the snack.