Teenage Snacking Promotes Health
Daily Snacking Among Adolescents Promotes Improved Nutrition
Nov 17, 2008
A study at the Beltsville Human Nutrition research center looked at the eating habits of more than 4,000 teenagers nationwide and how snacking frequency impacts intake of nutrients and food groups that contributes to meeting recommendations outlined in USDA's MyPyramid. (1) The research found that overall teens who snacked ate more of some MyPyramid food groups. For example, teenagers who snacked four or more times a day ate twice as much fruit than those who did not snack.
Unfortunately the study also found that a down fall of all the snacking is that it contributed to the intake of excess calories. Snack foods on average account for 43% of the day's total intake of added sugars.
Therefore it is recommended that teenagers should replace sugary, high fat snacks with more nutritious foods and beverages to consume diets that are more in step with national recommendations.
Recommended Daily Eating Guide for Adolescents
Krause's Food, Nutrition and Diet Therapy suggest that the physical devolvement during adolescence is one of the most challenging periods of human growth. The relatively consistent growth of childhood is replaced by a rapid increase in the growth rate. Because of these changes adolescents have special nutritional needs. For example, teens have an increased demand for nutrients because of the dramatic increase in growth (2).
It can be difficult to meet the increased nutrient and calorie needs by eating only three meals a day. Snacking is an important way that teens can meet their increased needs and maintain a well balanced diet.
A healthy balanced diet of three meals a day plus snacks should include; 3-4 cups of low fat dairy products. 5 or more servings of fresh, frozen, dried, or cooked fruits and vegetables. 2 servings of lean protein foods, such as chicken, turkey, fish, lean beef or lean pork, and 6-11 servings of whole grain breads, cereals, pasta and rice. Teens should also limit high-fat, high-sugar sweets and desserts to one-two servings a day.
5 Steps to a Healthy Snack
- Include foods from at least two different food groups.
- Watch portion sizes; make sure it is a snack and not a meal.
- Always keep healthy snacks on hand.
- Avoid snacking from vending machines.
- Choose low fat, low calorie foods
Snack Ideas
- Low fat cottage cheese and an apple
- Cheese and a whole crackers
- Nuts and dried fruit
- Low fat yogurt and a granola bar
- Pita chips and hummus
- Pretzels and peanut butter
- Raw carrots and ranch dressing
- Popcorn and peanuts
References:
- Sebastian, Cleveland, Goldman. "Effect of Snacking Frequency on Adolescent's Dietary Intakes and Meeting National Recommendation" Journal of Adolescent Health.2008; 42:503-511
- Mahan, Escott-Stump. Krause's Food, Nutrition and Diet Therapy. Pennsylvania,2004
