A third of adolescents will be overweight by 2050. Poor eating habits will get them there. Snacking is especially important for teenagers because they have high energy requirements—they’re in their growing phase. In fact, children obtain a third of their daily energy from snacks eaten between meals.
So, teens must and will snack. The challenge is ensuring that their snacks are healthy. Most common snacks—biscuits, fried pastries, and soft drinks—are high in added sugars, salt, and unhealthy fats. These not only harm teens’ health now but also lay a shaky foundation for poor eating habits in adulthood.
Teenagers are often too busy to carefully plan their snacks. With all their studying, sports, parties, and other activities, they need quick, nutritious, and affordable snack options. This post will help you identify the best choices for healthy snacking.
What Makes a Snack Healthy?
A healthy snack should:
Be rich in protein, fiber, or healthy fats
Teens are growing rapidly, building muscle and developing their entire body. This demands adequate protein—about the size of a matchbox per meal. Fiber aids digestion, increases satiety (helping to prevent overeating), and even helps mop up cholesterol. Healthy fats support brain development and puberty while shaping the feminine physique.
Provide long-lasting energy
Snacks that cause a quick spike in blood sugar, like sugar-sweetened drinks, white bread, and most biscuits, leave you feeling hungry again too soon. These high glycemic index foods are generally unhealthier. Instead, opt for snacks that supply steady, sustained energy.
Be low in added sugar and processed ingredients
Unprocessed foods release sugar into the blood more slowly, reducing snacking frequency. The World Health Organization (WHO) recommends consuming no more than 12 teaspoons of added sugar per day, including sugars in snacks and meals. Cutting back benefits your weight, heart, and even your teeth!
Quick and Healthy Snack Ideas
Here are easy, nutritious, and affordable snacks Nigerian teens can enjoy:
Fruit and Groundnuts
It’s Ramadan—the season of dates! But whether it’s dates, cold slices of watermelon on a hot afternoon, bananas with groundnuts, mangoes in April, or oranges all year round, seasonal fruits are great choices. The Ministry of Health recommends eating fruits in season—they’re fresher, more nutritious, and often cheaper.
Roasted Corn and Ube
A delicacy in Eastern Nigeria, this classic combo is both filling and nutritious. Corn is one of the most common whole grains in southern Nigeria, making it an easy and healthy snack. Buy clean, roadside roast corn and pair it with ube (African pear) for extra healthy fats.
Boiled Eggs and Sweet Potatoes
Boiled eggs provide high-quality protein with fewer calories than fried eggs. Sweet potatoes are naturally sweet but have a lower glycemic index, meaning they release sugar slowly and keep you full longer.
Moi Moi or Akara
These protein-packed bean snacks are excellent sources of plant-based nutrition. Adding fish or eggs boosts their protein content even more.
Avocado on Whole-Grain Bread
A snack for brain power! Avocados are rich in healthy fats, while whole-grain bread provides fiber to aid digestion and keep you full.
Homemade Popcorn
A fiber-filled, low-calorie treat. Making it at home lets you control the amount of oil and sugar used, making it healthier than store-bought options.
Smart Snacking Tips
To help teens snack wisely:
- Pack snacks in small portions for school or outings.
- Avoid sugary sodas; choose water or fresh fruit juice instead.
- Choose whole foods over processed snacks.
- Eat mindfully to avoid overeating.
Conclusion
Snacking isn’t the problem—what teens snack on is. With busy schedules, they need quick, affordable, and nutritious options that fuel their growth and energy levels. By choosing whole, unprocessed foods over sugar-laden, processed snacks, teenagers can develop healthy eating habits that will benefit them for life.
Healthy snacking today builds a healthier future. Let’s make the right choices!
Physical activity is another essential aspect of teenage health. Learn more about it here!
