Recommended healthy snacks for teenagers

Prioritize the categories that are “three low, one high, and less processed.” The top three snacks that you buy every day are original nuts, no-sugar-added Greek yogurt, and freeze-dried pure fruits and vegetables. These three categories can cover 90% of the snack needs between classes, evening self-study, and post-exercise snacks. The failure rate in the families I have contacted is less than 5%.

Some people may say that these things sound tasteless. What should I do if my children don’t like to eat them? Don’t worry, I’m not saying that all “delicious” foods should be beaten to death with a stick. I’ll first tell you why these three are the first choices, and then talk about which “side snacks” you can choose as appropriate, and which ones you really should eat less.

Let’s talk about the original nuts first. Last time I went to a junior high school to give a nutrition lecture, I asked around and found that eight out of ten children like to eat salt-baked or honey-flavored almonds and walnuts. The sugar and salt wrapped in them are actually the culprits of weight gain and dry mouth. The original nuts actually become more fragrant the more you chew them. Take a handful each time (about 10-15g, which is about 10 almonds or 2 walnuts) and put it in the book. I put it in the side pocket of my bag and chew a few when I am studying for breakfast and can’t catch up with it. Even when I’m hungry, I won’t suffer from acid reflux like eating sweet bread. The unsaturated fatty acids in it are also good for brain development. A parent of a senior high school student told me that his child used to go to the canteen to buy potato chips during recess, and he would get hungry within half an hour after eating them. After switching to the original walnuts, he could carry them until school is over at noon, and he could concentrate better in class.

Speaking of being hungry, some people must ask whether dried fruits are healthy? This is actually a very controversial category in the nutrition circle. Some nutritionists believe that the sugar content of dried fruits can reach more than 60% after dehydration. Eating too much can lead to obesity and acne. They are determined not to touch it. However, I have talked with many school doctors in boarding schools. It is already past 10 o'clock when the children study by themselves in the evening. The canteen has long been closed. The choices in the canteen are either spicy sticks or Coke. At this time, give Prepare some sugar-free dried apples and apricots for your children. Eat three or four slices at a time, which can quickly replenish blood sugar. It will not make your stomach bloated and unable to sleep like eating instant noodles. It is better than being hungry until early in the morning and tossing and turning, which will affect the class the next day. Of course, the premise is that you have to read the ingredient list. Only the fruit itself will do. Forget about the kind of preserved fruit with added white sugar, cyclamate, and preservatives.

Let’s talk about Greek yogurt without added sugar. Many parents like to buy room-temperature flavored yogurt for their children. If you look down the ingredient list, the first three ingredients are likely to contain white sugar. A 100g box of yogurt can add 10g of sugar, which is equivalent to drinking half a cup of cola. It is better to buy refrigerated Greek yogurt without added sugar. If you feel it is sour, you can cut half a banana and put it in, or add a few blueberries. The protein content is twice that of ordinary yogurt, and it also has enough calcium. It is especially suitable when you are growing. Oh, and there are cheese sticks that everyone often buys. Don’t just take them home just because they say “high calcium” on the package. You have to turn to the back to see the cheese content. Those with less than 50% are actually made of water and sugar. They don’t have much calcium but a lot of sugar. If you really want to eat them, choose ones with a cheese content of more than 60%. Just eat two or three sticks a week as a reward. Don’t eat them as daily snacks.

When I gave nutritional guidance to high school sports meets last time, some parents asked if they should buy energy drinks for their children. It’s really not necessary. You can cut two boxes of fresh oranges and cantaloupe in advance and put them in a crisper, and bring a small bag of lightly salted cashews. Before running 800 meters or 1000 meters, eat two pieces of oranges to supplement some sugar and vitamins. After running, eat a few cashews to supplement sodium and energy. It is better than drinking energy. Energy drinks are much stronger. The long-distance runner I coached last year felt his heart beat so fast every time he drank energy drinks, and he felt nauseous after running. That time he ate some fruits and nuts, and he immediately ranked first in his grade. He also said that his running was particularly smooth.

Many parents have asked me if their children are prone to acne. Are there any snacks that can satisfy their cravings and prevent acne breakouts? The most important thing to avoid is cocoa butter substitute chocolate and pastry snacks. The trans fatty acids in them are the culprits of acne breakouts. If you really want to eat chocolate, buy dark chocolate with a cocoa content of more than 70%. Eat a small square (about 10g) at a time. The bitter taste can also satisfy your cravings, and the flavonoids in it can also provide antioxidants. It's much better than eating spicy strips - really, I have seen too many children show off a pack of spicy strips after lunch, and drink three glasses of water in an afternoon without quenching their thirst. The sodium content is ridiculously high. The sodium in a pack of spicy strips is almost equal to the total amount of salt you should eat in a day. Not only do they get acne, they are prone to edema, and they can't concentrate in class.

In fact, I have always felt that there is no need to be too strict when choosing snacks for teenagers. After all, it is normal to be greedy at this age. It is really not a big problem to eat fried chicken or drink a cup of milk tea once a week. There is no need to feel anxious just because of eating "junk food" once. Healthy eating depends on the overall structure, not the right or wrong of a certain food. The core is to replace 80% of the daily snacks with the healthy ones mentioned above, and leave the remaining 20% ​​for the child to satisfy his cravings. It is much better than if you don't let him touch the snacks at all, and then turn around and secretly go to the canteen to buy a bunch of Sanwu products.