Ruislip & Eastcote & Northwood Gazette
Healthy snacks your teen will actually eat
IT can be tough to get teenagers to eat healthily, but reaching for ultraprocessed alternatives could be a slippery slope.
New research suggests sweets, pastries and desserts could be “gateway” foods for teens, leading them to eat higher quantities of other unhealthy foods.
Kate Shilland, registered sports and public health nutritionist at Performance Canteen (performancecanteen.co.uk), says: “People tend to think snacking is bad. It’s not, it’s good. Teens need to eat regularly to keep blood sugar levels stable and to keep concentration and mood up.”
Helena Gibson-Moore, nutrition scientist at the British Nutrition Foundation (nutrition.org.uk), agrees, saying: “If teenagers are hungry between meals, then healthy snacks can form part of a healthy, balanced diet, and can be a useful way for teenagers to get essential nutrients like protein, fibre, and vitamins and minerals they need for good health.”
For both, it’s all about what you snack on. Kate says: “Protein and fibre-rich carbs are best to include, as they’ve been shown to keep you fuller for longer.” That doesn’t mean you should ban teens from having the odd treat, though, Kate adds: “It is also important not to make teens feel guilty if it is more of a biscuit kind of day. We all have them, and showing disapproval or making them feel guilty about what they are eating generally leads to less positive behaviours around food.”
If fruitv and veg snacks don’t your teen’s world alight, here are some other options to try...
NUTS & SEEDS
Helena recommends having a small handful of unsalted mixed nuts or seeds, as they “provide protein,
fibre and healthy fats”.
You could make your own mixes of nuts and seeds for speedy snacks.
A TWIST ON COTTAGE CHEESE
Cottage cheese might not sound like the world’s most appealing snack, but it’s all about what you do with it. Kate’s on a mission “to make cottage cheese more appealing”, saying: “Mixed with edamame/ peas/spring onion and avocado and chilli flakes, or topped with cherry tomatoes and dukkha spice is amazing.”
It’s the perfect snack, because it’s “high protein and fibre rich”, she says.
PITTA AND HUMMUS
Helena suggests upping the healthiness of this one by using “wholemeal pitta bread with reduced-fat hummus”, which is a good source of fibre.
RICE CAKES
A handy and low-cost thing to have in your cupboard, Kate recommends topping yours with peanut butter and avocado for a snack that is “both nutrient-rich and filling”.
YOGHURT
Helena calls low-fat and lower-sugar yoghurts “a good source of calcium, which is needed for the maintenance of normal bones and teeth”.
SANDWICHES
While you might want to steer clear of ultra-processed white bread, that doesn’t mean sandwiches are off the table.
You could us use wholemeal varieties or wraps, and Kate suggests sug adding “lean protein” pr and some colour, co eg. chicken salw salad with sandwich, falafel, hummus wrap and salad.
PRUDENCE WADE SEEKS OUT TASTY BETWEENMEALS TREATS YOUR YOUNGSTERS WON’T TURN THEIR NOSES UP AT