Busy schedules, peer pressure, and increased independence, allowing access to unhealthy food choices, can make it difficult for growing adolescents to get the nutrients they need. During this rapid growth and development time, the risk for nutrient deficiencies is greater than in any other age group.
Set a firm foundation for life by involving your adolescent in the planning, purchasing, and preparing of healthy food choices. Focusing on snacks can be an easy way to promote the intake of nourishing food choices at an age when healthy food consumption can be sporadic.
Stocking your refrigerator or pantry makes it easy to grab a healthier snack. Keep snacks pre-portioned and at eye level.
Keep sweets, chips, and other treats in your pantry to a minimum. Make them more of the exception rather than the rule.
Encourage mindful eating. It may help to have no snacking rules while watching TV, playing video games, or doing homework.
Pack healthy snacks to bring along to school or sports. Stash some fruit, nuts, whole-grain crackers, trail mix, or baby carrots in their backpack so they will have a healthy snack when they need it.
Smoothies: Blend fresh or frozen fruit with yogurt, milk, or a dairy-free milk option. Avocados are a great smoothie addition– they can add creaminess or be a new non-dairy addition to add smoothness to fruit and vegetable smoothie recipes.
Whole-grain pita, veggies, and guacamole: Toast a pita, then cut it into triangles. Serve with cut-up veggies and fresh guacamole
Homemade trail mix: Combine 1 cup whole-grain toasted oat cereal with 1/4 cup chopped walnuts and ¼ cup dried cranberries—Pre-portion into small, sealed baggies.
Whole grain quesadilla: Whip up a quesadilla in the microwave or non-stick pan using a whole wheat tortilla, 1/4 cup black beans, and 1-2 tablespoons of low-fat cheese. Serve with salsa and slices of avocado.
Avocados are a good source of fiber – 3g per 50g serving. Dietary fiber can help you feel fuller longer.
Apple slices with peanut butter: Slice an apple and spread with creamy peanut or nut butter.
For more recipe and snack ideas using fresh avocado, visit the recipe section at
