Everyone, young and old, can benefit from snacking between meals. This is truer with teens who are in the active stages of their lives. Make sure your teen gets all the proper nutrition by providing something for her to grab to snack on when hunger pangs kick in. Healthy snack foods ensure good health for your teenager.

Fruits

The U.S. Department of Agriculture recommends at least five servings of fruits daily. Choose fresh instead of canned or dried fruits. The berry family, which includes strawberries, blueberries and blackberries, is rich in antioxidants. Other options include orange, apples, kiwis, watermelons, mangoes, grapefruits, pineapples, bananas and cantaloupes are all rich in vitamins (A, B, C, D or E) that can help in the development of a healthy body.

Smoothies

Smoothies are not only refreshing drinks, but also snacks made from a mixture of fruits, milk and soy protein that can help jump-start your teen’s day, as well as, keep him nourished between meals. Satisfy your teen’s sweet tooth by preparing a banana-berry smoothie, a combination of strawberry and banana. Depending on the mixture, a smoothie packs loads of vitamins A, B, C and D, as well as iron, zinc and folate.

Yogurt

Your teen’s palate may like yogurt that comes in different flavors, which include vanilla, blueberry, banana and strawberry. Choose low-fat instead of regular to help control your teen’s fat intake. Most yogurts are rich in vitamins A, B, C and D.

Pizza Bites

For a hearty and hot snack with grains, try pizza bites. Crust made of whole wheat is preferable for a fiber-rich version. Choose healthy toppings, such as mushrooms, bell peppers, olives, tomatoes, low-fat cheese and low-sodium salami or turkey. Pizza bites are rich in protein and vitamins.

Quesadillas

Cut the quesadillas in small wedges for bite-size fun. Use grilled chicken, low-fat cheddar and mozzarella cheese. Placing the quesadillas in a thermal container can keep them hot. Quesadillas are rich in iron, vitamins A and D.

Peanut Butter Crackers

Low-salt, bite-size peanut butter crackers are available in small or big packages at your local grocery, but you can also make them yourself. Spread a low-fat peanut butter on top of two plain rye, whole wheat or sesame seed crackers, and put them together with the filling in the middle. Peanut butter provides protein, vitamins A, B3 and E, magnesium, folate, zinc, iron, dietary fiber and arginine.

Cut Veggies

Just like fruits, vegetables are sources of nutrients and antioxidants that can ward off the common cold and other diseases. Prepare some cut veggies, such as celery sticks, carrot sticks and broccoli bites. Including a dip made of low-fat ranch dressing can add taste. Vegetables are rich in vitamins A, B, C and folate.

Cheese

Slices of cheese can keep your teen a happy camper. Mozzarella, Swiss and cheddar cheeses are common choices that are popular with teens. Cheese is rich in protein and vitamins A and D.

Granola Bar

For a healthy dose of dietary fiber, choose low-carb granola bars. A granola bar with almond provides 120 calories, according to Nutrient Facts. Teens can keep individually wrapped granola bars inside their pockets. Anytime they are hungry; they can grab a bite or two easily.

Nuts

Peanuts, almonds, walnuts, pistachios and pine nuts can give your teens a healthy boost of fiber, protein, vitamins A, B3 and E, as well as zinc, iron, magnesium and folate. They are rich in monounsaturated fats, which can lower cholesterol in the blood. Prepare trail mix by mixing nuts and raisins for a tastier combination.