20 Healthy Snack Ideas for Tweens and Teens

Tweens and teens typically skip healthy snacks. Kids this age often choose on-the-go meals to prioritize extracurricular activities. They could also forego eating to socialize with friends.

Giving your kids pre-packaged meals can keep them from being hungry. However, it is not nutritious. Unhealthy snacks can also lead to a worse quality of life. Below, we listed a dozen healthy snacks to make.

Healthy Snack Ideas for Kids

1. Banana and nut butter sandwich

2. Apple and nut butter sandwich

3. Fruit and cheese hebabs

4. Freeze-fried fruit

5. Jerky (Chicken, beef, or venison)

6. Protein balls using oats, nut butter, and honey

7. Milk pudding with chia seeds

8. Whole grain crackers with nut butter

9. Avocado toast on whole wheat bread

10. Trail mix (preferrably DIY)

11. Nut-free trail mix (using pumpkin seeds, dried fruits, and dark chocolate chips)

12. Overnight oats with Greek yogurt

13. Whole wheat pita chips with hummus

14. Egg, cheese, and vegetable muffins

15. Air-popped porcorn

16. Fruit and yogurt smoothies

17. Spinach smoothies

18. Whole wheat English muffins and pizza toppings

19. Greek yogurt and granola parfait

20. Whole grain chips and guacamole

Nutritional Needs

Snacks give growing kids the energy they need. It also gives them nutrition. This will help support long-term health. Tweens and teens need a balanced diet daily to keep energy levels stable. These include:

• Two servings of fruit per day.

• Five servings of vegetables per day.

• Seven servings of grains per day.

• At least three servings of dairy per day. Parents should prioritize reduced-fat options.

• At least two servings of proteins per day. Sources include lean meats, eggs, legumes, and nuts.

Snacks should not exceed 250 calories. This makes sure they will not be too full for the meals. Also, kids should avoid sugary drinks. Encourage teens to have water as the primary beverage. This prevents unhealthy weight gain.

Kids should not eat high-sugar snacks. This includes candies and sugary cereals. These do not provide any essential nutrients.

Serve healthy snacks during a long stretch of time between meals. However, this should depend on a child's appetite and activity.