It's Snack O'Clock!

Why you need a snack:

You should try to eat a small meal before important events like exams, band concerts, or school play auditions. Not only does your brain use food as fuel for peak performance, but a rumbling stomach can be a distraction.

Your snack solution:

Reed recommends reaching for a snack that combines protein and a complex carbohydrate (the kind of carbohydrates found in whole grains, fruits and veggies, and beans). Protein will help keep you full and carbohydrates are a top energy source, especially for your brain. For a winning combination, try apples or banana slices dipped in Greek yogurt, string cheese and whole grain crackers, or peanut butter and jelly on whole grain bread. To add some interesting texture, try sliced strawberries or whole blueberries in place of the jelly. 

Why you need a snack: 

OK, you don’t really need a snack in this situation. But we all know movie night just isn’t the same without a big bowl of something crunchy to snack on. In fact, according to one study, 69 percent of teens eat snacks while watching TV.

Your snack solution:

If you want crunch, you have a heap of options. Try homemade popcorn, pita chips and hummus, carrot sticks and ranch dressing, tortilla chips and guacamole, or a handful of almonds. They’re all high in fiber, protein, and healthy fat—a trio that will help you feel full so that you don’t find yourself back in front of the fridge 15 minutes later. Bonus: They all rate high on the crunch factor. 

Why you need a snack:

A light meal before bed could help send you to dreamland. One study showed that high fiber diets are associated with slow wave sleep (the deep kind of slumber that leaves you refreshed and ready to take on the day). And—bonus!—that solid shut-eye could help you make healthier snack choices the next day. Other studies have found that well-rested teens opt for more nutritious foods than those who skimp on their Zzz’s.  

Your snack solution:

There are plenty of ways to pack more fiber into your diet at the end of the day. Try a small bowl of plain oatmeal. If you need some sweetness, add sliced banana or frozen berries. You can also make homemade trail mix: Toss together walnuts, dried cranberries, Cheerios, raisins, and pretzels. 

Why you need a snack:

There’s nothing worse than arriving at your destination with an empty tank. And if you’re the one driving, you need energy to stay alert the whole time you’re behind the wheel. 

Your snack solution: 

Not every snack needs to be a nutrition superstar. So if you want that bag of extra spicy corn chips, go for it! But try to pair the less healthy food with a more nutritious purchase that provides sustained energy. String cheese, packaged hard boiled eggs, jerky, packaged hummus and pita cups, and even whole fruits like bananas and apples are sold at many gas station convenience stores. You just might have to hunt for them between the candy and the soda. 

Isaiah Scott, 18, works as a kitchen staff chef at Feed Louisville, an organization in Louisville, Kentucky. He helps prepare hot, nutrient-dense meals for people experiencing homelessness and food insecurity. “I’ve learned a lot about cooking healthy meals, but I have a sweet tooth too,” Isaiah says. “This yogurt bowl is one of my favorite go-to snacks. Try it yourself!”

1. Start with plain yogurt.
2. Add your favorite fruit (Isaiah loves strawberries) and granola.
3. Top with nuts (like cashews or almonds) and a scoop of peanut or almond butter. Enjoy!