Center for Young Women's Health

Printer-FriendlyPrinter Friendly

En EspanolEn Español

Guys' VersionGuys' Version

Backpack Snacks:

A Guide for Teens

 

What are backpack snacks?

Backpack snacks can help fuel your body while you are on the go. If you have plenty of healthy snacks packed in your backpack (or other bag of choice), you will have nutritious snacks to munch on when you get hungry. If you have backpack snacks with you, then you won’t have to grab food from a vending machine or fast food restaurant that may not be as healthy for you. Backpack snacks are also called “portable foods” because they are very easy to take with you and usually do not need to be kept cold. You can create backpack snacks using foods in all of the food groups.

 

Here are some healthy snack ideas:

 

Dairy & Dairy Substitutes
Benefits: Build strong bones
Examples: *yogurt, *soy yogurt, *milk, *soy milk, *almond milk, *string cheese, pudding,

 

Grains
Benefits: Provide energy for muscles & brain
Examples: pretzels, popcorn, bagel, crackers, chex mix, energy bars, high-fiber cereal, animal crackers, graham crackers, baked chips, granola bars

Fats
Benefits: Keep you full
Examples: nuts, peanut butter, sunflower seeds, guacamole

 

Vegetables
Benefits: Provide vitamins and minerals for healthy skin, hair, nails, and immune system
Examples: carrot sticks, celery sticks, vegetable juice, cherry tomatoes, cut up broccoli, cut up peppers, cut up cauliflower

 

Fruits
Benefits: Provide vitamins and minerals for healthy skin, hair, nails, and immune system
Examples: apples, bananas, grapes, oranges, raisins, berries, pears, dried fruit, light fruit cups

 

Protein
Benefits: Builds muscle
Examples: soy nuts, tuna, edamame, hummus, hard boiled egg

 

 

*Foods such as yogurt, cheese, and milk need to be kept cold and should be carried in a bag that is made to keep food cold, or with a freezer pack.

 

All of our backpack snack ideas are healthier than most of the foods you will find in a vending machine or at fast food places. To get the most out of your snacks, stick with fresh fruits and veggies, whole grains, lowfat/nonfat dairy, and lean or plant-based protein.

 

Written by the Center for Young Women's Health Staff

 

Updated: 1/27/2009

 

Related Information:

 


 


©1998-2009 Center for Young Women's Health, Children's Hospital Boston. All rights reserved.

About Us - Contact Us - Disclaimer - Privacy Policy - Site Map - Terms of Use

Health Guides By Topic - Health Guides A-to-Z - Guías de la Salud A-a-Z

 

We comply with the HONcode standard for trustworthy health
information:
verify here.

 

Search Our Site
CYWH Logo CYWH
Center for Young Women's Health Center for Young Women's Health Children's Hospital Boston Children's Hospital Boston
Photo of Peer Leaders Meet Our Peers
10 Years!