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Feeding Teenagers

Adolescence, like infancy, is a time of rapid growth and development. Even after teens reach their adult height, their bodies continue to grow and develop. Genes will ultimately determine how tall a teenager will be, but eating a healthful diet and keeping the HgbAic in target will maximize height potential.

Good nutrition, not specific foods, will ensure that teens get enough Calcium for bone growth, protein for muscle, carbs and fats for energy and vitamins and minerals to make it all happen. Good nutrition means eating a variety of foods, eating meals and snacks regularly and balancing food intake with insulin and physical activity to achieve a healthy body weight and avoid complications of high blood sugar.

To learn more about adolescent nutrition, download this guide.

Healthy Snacks

Carb Fre e/Low Carb                                   
Cheese Sticks
Hard Boiled Eggs
Scrambled eggs made with 1 Tablespoon Cheddar Cheese
Deli meat (turkey/ham/roast beef) rolled with American Cheese Slices
Carrots/peppers/cucumbers sliced served with salad dressing as a dip

10-20 Grams Carb
½ Whole Wheat Bagel topped with 1 tablespoon peanut butter : 11 grams
Simply Gogurt yogurt: 13 grams
½ cup Cherrios with 1/3 cup lowfat milk: 14 grams
½ cup Lowfat Cottage Cheese with ½ large pear: 17 grams
7 Baked Tortilla Chips with 2 Tablespoons salsa: 14 grams
1 rice cake with 1 tablespoon peanut butter and ½ banana: 15 grams
“Chobani Champions” Greek Style Yogurt, one 4 ounce cup: 14 grams
Kashi “TLC” Crackers, Honey Sesame, 10 crackers with 1 oz cheddar cheese 17 grams
Nutri-grain waffle (1) with 2 tsp low fat cream cheese and 1 tsp jelly: 20 grams

20-30 Grams Carb      
Whole wheat pocket pita (1) with 2 tablespoons hummus: 29 grams
Kashi “TLC” Baked Snack Bar: 21 grams
Whole wheat flour tortilla (8 inch) with 1 ounce Monterey Jack Cheese and Salsa: 28 grams