Teens

Smart snacking

OK, you’re a teenager, and you’re hungry – a lot! Making smart food choices can help keep your weight in check, give you energy for school and sports, and keep you healthy in the long run.
It’s alright to eat snacks during the day, but don’t be tricked into eating junk food. Here are some tips:
- Just because the package says “all natural” doesn’t mean it’s good for you. Check the food label and find out how many calories, fat, and sugar is actually in the food.
- Something might be “low fat,” but food companies will often add more sugar to keep it tasting good. Lots of times, the calories are the same even if the fat is lower.
- “Organic” doesn’t automatically equal healthy. You have to check the food labels on organic foods, too. Organic foods can be just as high in sugar, fat, and calories as the non-organics.

You can do it!

Look at the ingredients before you eat. Watch out for foods high in fats and sugars. If a snack food you normally eat doesn’t pass the test, replace it with something healthier. Going from chips to pretzels might be hard at first, but the payoffs are feeling good about what you eat and having a healthy body.
Make sure your snacks are in healthy portions. Eating healthy doesn’t mean that you can never have a cookie again, but you’ll have to control the number of cookies you eat. Try grabbing a piece of fruit and one cookie for a snack instead of sitting down with the whole bag of cookies.
Don’t snack in front of the TV or computer. Most people who eat in front of the TV eat too much because they’re paying attention to what’s happening on screen and not to what they’re eating. If you’re going to snack while watching TV or being on the computer, put the amount you want to eat in a bowl - don’t bring the whole bag (box, etc) to the couch.
Kick out the junk food – choose a healthier option instead! Here are some ideas to try:

Q & A

Q: All of my friends eat candy and soda. I’m not fat, and I do lots of sports at school. Is candy and soda still bad for me?

A: Junk food does taste good, but so do things like fresh fruit and 100% fruit juice. One problem with junk food is that, after eating it, you aren’t hungry for foods that are going to help your body stay healthy and strong. Eating foods with lots of sugars and fats can lead to being overweight even if you aren’t right now. People who are overweight are more likely to have health problems like diabetes and heart disease when they get older. Try replacing the junk food with a healthier option. Instead of candy, chew sugar-free gum. Instead of potato chips, try pretzels or popcorn. Instead of soda, grab a low-cal flavored water. Your body will be healthier and stronger as a result.

Q: I know fast food is bad for me, but that’s where all my friends want to go. How do I stay skinny and eat fast food, too?

A: First off, remember that being healthy is more important than what you weigh. Eating healthy and exercising are the best ways to stay healthy and keep a healthy weight. If you’re going to eat fast food, make healthier choices from the fast food menu. Most fast food restaurants now offer healthier options, like salads, baked potatoes, fruit, or low-fat milk instead of soda. Ask for a nutrition brochure from the restaurant you are at and start checking looking at calorie, fat, and sugar content. As you become more familiar with the food nutrition labels, you can look at other contents, too. If you start bringing a lunch instead of buying fast food, who knows, maybe you'll be a trendsetter among your friends. Tell them you're bringing your lunch because your saving your money for the newest phone or iPod. You'll be healthier and will have something to show for it after several months.

To learn more, go to:

Nutrition.gov and the USDA have website listings that are just for tweens and teens