Being a teenager, you must have at least once a while ended up eating stuff like chips, candy, muffins, cookies, pastry, etc. Any teen would tend to go for a quicker way to eat some sweet, salty or any other high carbohydrate food when hunger strikes. 

It’s perfectly fine to have snacks like that, but having an unhealthy snack can seriously harm your health, especially if you have a big appetite for snacks. So let’s get to know how you can have a snack full of nutrients that keeps your body healthy and active, just not till your teen years but for the lifetime!

Why Should You Eat Healthy Snacks During Teen Years?

During your teen years, you need to have a balanced diet. It helps your mind and body to stay active, fit and healthy in the long run, as during this age, your body goes through various changes (i.e. hormonal changes, organ development, bone growth, etc.). 

Moreover, the kind of food you consume not only affects you physically but socially too. For instance, a poor diet can lead you to have bad eyesight and skin, lowering your confidence and self-esteem. So, you must not only fill your stomach but get all the necessary nutrients to stay healthy for a longer time.

Healthy Snacks For Teens!


lunch ideas for teens


Your food should not only match your tastes but also fulfil your body needs too! Having knowledge about healthy food can help you to plan a proper diet for your snack. 

While preparing your snacks, you may look into the following options:

  • Veggies, Fruits and Dried Fruits
  • Dark Chocolate And Snack Bars
  • Fruit Juices or Smoothies
  • Whole Grain Varieties
  • Beans
  • Eggs
  • Dairy Food

Veggies, Fruits And Dried Fruits

Veggies, fruits and dried fruits are often called dietary fibre because they are low in fat while an excellent source of minerals, vitamins, iron, potassium, and fibre. It can help you prevent some types of cancer, control blood sugar level, heart diseases, and encourage normal functioning of the thyroid. 

You can have two servings of fruits and three servings of vegetables daily for a healthy diet. A veggie wrap containing spinach, carrots, tomato, and cucumbers each day is a very healthy and tasty choice, or you can eat a few dates if you’re craving something sweet.

Dark Chocolate And Snack Bars

Dark chocolate and snack bars have antioxidants, anti-inflammatory and brain function improvement content. Chocolate containing 70% or more cocoa is a powerful source of nutrition. It also helps to improve blood flow and lower blood pressure. 

You can spread dark chocolate on brown bread or opt for the snack bars made with oats and is sweetened with dried or fresh fruit. You can also use dark chocolate as a syrup on fresh berries.

Fruit Juices Or Smoothies

Drinking 100% pure and unsweetened fruit juices or smoothies can help your digestive system. It has more vitamins than a supplement so, taking at least 150 ml of a variety of fruit and vegetables each day is enough to supply your body with the necessary nutrients. 

However, some juices should be taken with a meal as it contains high sugar (Fructose) which can cause damage to your teeth. And also, it may have more calories, and less fibre after the fruit is processed for juice. So, you may have to vary the amount and ingredients to keep your diet balanced and healthy.

Whole Grain Varieties

Whole grain varieties such as potatoes without skin, brown bread, crackers and other starchy carbohydrates contain high fibre, vitamin B and many other nutrients. They help to reduce the risk of heart diseases, prevent constipation and protect against cancer properties. Also, it takes more time to digest, which stops us from overeating while controlling our weight.

However, adding butter or any other creamy sauces to such food increases its fat content. So, you should take any whole grain varieties without added contents. 


Beans are naturally high in protein, vitamins and fibre with healthy fats. They help to control your appetite, fatty liver, diabetes and metabolism.

You can have hummus as it contains chickpeas or roast dried chickpeas for your snack time as it will help you gain its nutritional benefits. Make sure to cook chickpeas before eating, as raw chickpeas are difficult to digest and contain toxins that may harm your health.


Eggs contain vitamin A, calcium, iron, folates, vitamin B, phosphorus and selenium. It has antioxidant properties that help you to maintain your eyesight. Furthermore, eggs are a high protein treat because it fills your stomach as a meal would.

Eggs are not only delicious but a very healthy and extremely versatile option for teen’s snack time as they can be scrambled, boiled, poached or made into an omelette. You can add healthy veggies and wrap them in brown bread and eat them as an egg sandwich.

Dairy Food

Dairy foods such as milk, yoghurt and cheese, are essential sources of healthy fats, protein, calcium, B12, vitamins A and D. Calcium and vitamin D help your body to build strong bones and improve the functioning of muscles and nerves. 

You can use plain yoghurt as a dipping sauce or add it to cottage cheese with fresh or thawed frozen fruits. Choose lower-fat varieties such as semi-skimmed or skimmed milk, cottage cheese, Edam cheese and half fat cheddars for your snack items.

To Sum Up

Getting healthy protein, vitamins, and fats during your teen years is essential for your body’s proper growth, development, and functionality. If snack foods are properly planned, then they are not only tasty but also full of healthy nutrients. Also, eating healthy from a young age helps avoid many health risks and increases the chances of leading a healthy and happy life.