Healthy Snacks for Adults or Teenagers

Snacking by itself isn't a problem for adults and teenagers, but indiscriminately eating junk food during the day leads to weight gain that can cause health problems such as heart disease and diabetes while increasing your risk for cancer. Healthy snacking allows you to bypass these risks, leaving you energized and sated throughout the day without overloading you on calories.

General Snacking Tips

• Snack only when you're actually hungry. Don't use food as a remedy for stress or boredom and reserve snacks for times when you won't be eating a meal for at least one hour. When you snack on pre-packaged foods, place the recommended serving size into a bowl or plate. When you eat snack foods directly from their bag or can, you can't accurately gauge a healthy portion and you'll probably take in more calories than you should.

Types of Healthy Snacks

• Fruit is an excellent snack whether it's fresh, canned or dried. If you need a drink with your snack, 100 percent fruit juice is a much healthier option than soda. Vegetable slices with a low-fat dip are also nutritious, along with crackers and unsugared cereals made from whole grains. Protein-rich foods such as lean cold cuts, nuts and peanut butter will tide you over without excessive calories. High-calcium snacks such as yogurt with or without fruit, and cheese are particularly good for older adults who need additional calcium to maintain bone strength.

Snacking Tips for Teens

• Teens who snack excessively put themselves at risk for type 2 diabetes through the weight they gain. Eating your snacks at the dinner table makes you less likely to overindulge than snacking while you're gaming or watching television. Avoid a trip to a fast food drive-through for your snacks. The National Institutes of Health report that the calories in a typical value-sized meal exceed the recommended intake for an entire day.

Snacking Tips for Adults

• The best snacks for adults contain between 100 and 300 calories, providing a balance of protein, fats and carbohydrates. Drinking water during your workday can also take the edge off your hunger, reducing your snack cravings. High-fiber snacks are a good choice, as they'll leave you feeling full and they're not loaded with calories. If you get your snacks from a vending machine, look for healthy offerings such as granola bars and 5/8 oz. bags of popcorn.

Snacking Tips for Older Adults

• University of Georgia researchers note that older adults often have the misconception that any snacking will lead to an unhealthy weight gain, but periodic snacking on healthy foods is essential for a steady intake of nutrients. The researchers recommend older adults snack on foods low in fat, salt and sugar while rich in vitamins, minerals and fiber. Keep healthy snacks with you at work or while traveling to resist the urge to get candy or less nutritious offerings from a vending machine or convenience store.