Feeding teenagers can be difficult! Here are a few snack and meal ideas for teens, along with strategies to keep them nutritious.

My teens were roaming the kitchen recently, opening the fridge, freezer, and cupboard doors, when something driving home said how a teenage hunger feels: “What’s happening is my that I’m hungry, so I’m eating something and feeling full. Then 10 minutes later I want food again, and it’s like I’ve eaten nothing. And that keeps repeating forever and ever. ”

Young people’s appetite surge is no joke. And feeding teenagers can be difficult. It’s not always easy to make sure your teenager meets their hunger with (mostly) nutritious foods.

DO YOU ALSO LIKE: 100+ Healthy Snacks for Ever-hungry Young People

Young people really need nutrients

Among all children, the quality of diet is lowest among those ages 14-18, according to the most recent one Dietary Guidelines For Americans. That means they are at risk for not getting the nutrients they need. Here are nutrients that young people may lack, according to a scientific report– surplus food sources that can help fill the gap:

• Iron (girls): Fortified cereal, beans, lentils, beef, tofu
• Protein (girls): Beans, quinoa, yogurt, beef, tofu
• Folate (girls): Rich grains, spinach, broccoli, oranges, bananas
• Vitamin B6 (girls): Chickpeas, potatoes, beef, chicken, cottage cheese
• Vitamin B12 (women): Nutritional yeast, salmon, beef, milk, yoghurt
• Phosphorus (girls and boys): Yogurt, cheese, lentils, cashews, brown rice
• Magnesium (girls and boys): Chia seeds, almonds, edamame, peanut butter, potatoes
• Choline (girls and boys): Eggs, beef, chicken, beans, Brussels sprouts

Why feeding teens can be difficult

Why is the quality of diet inferior to teenagers? Although their appetite may be large, a few things are plotting to make it more difficult for them to get what they need:

• Increased independence: They make more food decisions independently, with their own money – and those choices are often influenced by what their friends eat too.
• Marketing: Fast food, soda, and sweets are all heavily marketed to teenagers, including on the online platforms they use daily.
• Busy schedules: Between homework, sports, clubs, and social lives, teenagers are less willing and able to sit down to eat meals and snacks. That means more convenience foods.

7 Teenage Feeding Ideas

Last year, I took steps to make nutritious foods easier and more convenient for my teens to choose at home. I called him “Campaign: Feed The Hungry Teen“. Here’s a summary of those ideas – hope they help you too!

1. Freezer Breakfast Sandwiches or Burritos

Make a large batch to eat in your freezer and reheat for an easy, hearty breakfast, lunch or snack. Here’s how to make these Make-Ahead Breakfast Sandwiches (the post also contains instructions for reheating them). You can do the same with burritos. These are filled with scrambled egg, sausages, cheese, and some cooked diced peppers.

2. jars of Trail Mix

Fill a jar with a combo of nuts, seeds, dried fruits, cereal pieces, chocolate chips, granola, pretzels, popcorn, or whatever else your kids like. They can shake a handful of the filling mix when hunger strikes.

3. Prepared Lunch

Make extra food at lunchtime and split into heat-and-serve containers (I got my containers at Costco but these glass food preparation containers look similar). Need more healthy lunch ideas for young people? Look at 40 Easy Lunch Ideas For Kids At Home

4. Home Bars + snack bites

Make a batch on Sunday so your child can grab it all week. Check out these simple kid-approved recipes:

5. Pick-Me-Up Plates

Sometimes, I give my child food, assuming he is hungry (he usually is). I started doing “Pick Me Up Plates” this past year when my kids were doing school online. The plates are a mix of protein, carbs and fats and include things like crackers, cheese, nuts, fruits and vegetables. It’s basically a nutritious little snack on a plate – with a fun name.

6. Smoothie Packs

Make it easy for your teenager to make a smoothie by assembling bags (ziptop or reusable bags such as these) with everything but the liquid. Your child can empty the contents into the blender and add milk (milk or milk) and a loop of yogurt. Or freeze cubes of yogurt to include in your smoothie bags (this is the food grade ice cube tray I have and love). Too much effort for your tired teenager? Mix smoothie and pour in ice pop molds like these to freeze.

7. Satisfy Packaged Foods

Despite what you may have heard, there is nothing wrong with buying packaged food. I don’t know how anyone could get teenagers in the house and NOT stock up packaged foods! (I like to corral the fixed-shelf containers in the counter so they are easy to see and grab.) Here are some ideas for healthy packaged foods for young people:

• Frozen burritos
• Frozen waffles
• Meat-free burgers and pastries (we like Morningstar Farms Chik Patties)
• Cheese sticks
• Yoghurt
• Bars (we like Perfect and Clif)
• Whole grain crackers (we like Triscuits and Wasa)
• Granola (for trail mixing or making yogurt parfaits)
• Hungry beef and turkey
• Dried and freeze-dried fruits
• Nuts and seeds
• Whole grain cereal (we like crushed wheat and Cheerios)
• Pack instant oatmeal
• One serving peanut butter and seed packets
• Fruit cups (packed in juice)
• Tubes of hummus and guacamole
• Roasted Chickpeas
• Shelf stable boxes of plain and flavored milk

I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide me with the means to earn fees by linking to Amazon.com and related websites.