by Jen House, Registered Dietitian of First Step Nutrition
Teenagers are known for their big appetites, and keeping them well-fed can be a daily challenge. With their growing bodies and high energy demands, snacks play a key role in keeping them nourished throughout the day.
As a dietitian and mom of two teens and a pre-teen, I know firsthand how tricky it can be to make sure their snacks also deliver the nutrients they need. Research shows that teens typically eat only about three servings of fruits and vegetables per day (CPMA, 2024)—well below what’s recommended. Yet produce is packed with fibre, vitamins, minerals, and powerful plant antioxidants that support their health.
In this blog, I’ll share practical tips to help your teen eat more fruits and veggies—plus some delicious, nutrient-rich snack ideas they’ll actually want to eat.
Tips to get teens to eat more fruits and vegetables
Research shows that nutrition knowledge alone does not lead to choosing a healthier diet for kids. But adding in modelling, practice, and availability does increase the intake of nutritious foods. What does this look like?
Modeling
As a parent, eat the foods that you want your kids to eat! A survey of 670 college students and parents found that the foods they preferred now as adults were strongly related to the food they repeatedly saw as a child. Even for foods they didn’t like as a kid. While this isn’t a short-term strategy, with patience, it can pay off over the years (or decades!)
Practice
“Practice” with foods can include related exposure, as well as practice preparing foods. Teens who can cook have better nutrition, improved mental health, and stronger family connections. And adolescents who report the greatest cooking abilities are twice as likely to meet the recommendations for fruits and vegetables. So encourage your teenager to spend more time in the kitchen!
Availability
Availability means that fruits and vegetables are easy to access. It can be just as easy to grab an apple that is visible on the counter, or sliced veggies from the fridge, as digging out some cookies or grabbing a bag of chips. But this can take some planning.
Batch prepping is one of the most efficient ways to ensure healthy snacks are easily accessible. By cutting up fruits, vegetables and storing them in containers in the fridge, it’s easier to grab a healthy option throughout the week. Put out a plate of chopped veggies and dip, and if you have hungry teens around, they will get eaten!
To save time, opt for no-cook snack options such as trail mix with dried fruit and nuts, or date-based energy balls that require no baking.
I always keep frozen berries and fruit available. They’re easy to add to a smoothie, add to yogurt, or simply pop in your mouth. My kids especially love frozen grapes as a snack – they taste like candy! Freezing almost-expired fruit and veggies is also a great way to decrease food waste.
And there’s no shame in purchasing pre-packaged bagged salads, pre-chopped veggies, or pre-cut fruit either! While they may be slightly more expensive, if you’re short on time and they increase your family’s fruit or vegetable intake, that’s a good thing.
10 Delicious Teen-Friendly Snacks with Fruits and Vegetables
As parents, we need to rival packaged foods by offering our kids tasty, produce-rich options as snacks. Here are some ideas:
1. Apple Nachos
Sliced apples drizzled with peanut or almond butter and sprinkled with chocolate chips or granola are not only appealing to the eyes, but to the tastebuds too! These apple nachose make a nutrient-dense, sweet snack.
2. Smoothie Bowls
Smoothie bowls are not only Instagram-worthy but also packed with nutrients. Start with a base of blended fruits, such as bananas or berries, and add yogurt for protein and a creamy texture. Along with the fruit, a sprinkle of flaxseed or chia seeds will boost added fiber
3. Energy Balls
Energy balls are easy to make and convenient to grab on-the-go or for school snacks. I like to use dates or prunes as a base. Here’s a recipe for prune energy balls, or try Half Your Plate’s Sweet Potato Energy Balls.
4. Veggie Sticks with Hummus
Fresh veggies like carrots, bell peppers, and cucumber slices paired with hummus make for a satisfying and crunchy snack. Or try Baba Ganoush roasted eggplant dip, instead of hummus to get in even more veggies.
5. Yogurt Parfaits
Layer Greek yogurt with fresh fruits and a sprinkle of granola for a delicious parfait. This Tropical Parfait with pineapple, mango and coconut includes rice to make it a more substantial snack.
6. Peanut butter banana rolls
Whole grain wraps are versatile and easy to customize. Spread a wrap with peanut butter and add bananas. You could try other fruit like mushed ripe strawberries, or a different spread like cream cheese for a change. Cut them into pinwheels for a bite-sized, portable snack.
7. Trail Mix
Create a homemade trail mix by combining nuts, seeds, and dried fruits. Freeze-dried fruit, cereal, dark chocolate chips or popcorn are good optional additions. This mix provides a balance of healthy fats, proteins, and carbohydrates to keep teens satisfied.
8. Fruit salad
If you’re trying to encourage your teenager to eat more fruit, having a fruit salad ready for snack times will help! And funny enough, kids of all ages (and adults) love food on sticks – so a fruit kabob would be a hit too.
9. Avocado Toast
Top your favourite toasted bread with mashed avocado. Sprinkle with sesame seeds or hemp hearts and finish with a pinch of salt or red pepper flakes for extra flavour. This recipe is an interesting variation on avocado toast, featuring watermelon and a sprinkle of feta cheese. It’s the perfect after-school or before-bed snack.
10. Baked Cauliflower Bites
Coating cauliflower bites in breadcrumbs, seasoning, and parmesan, and baking or air-frying produces a snack that rivals chicken wings in popularity!
Conclusion
Striking the right balance between nutritious and appealing snacks for teens can be tricky—but it’s definitely possible. By keeping your kitchen stocked with a variety of fruits and vegetables—whether fresh, frozen, canned, or dried—you make it easier for your teen to reach for healthier options. These small choices can go a long way in fueling their busy bodies and growing minds every day.
About the author
Jennifer House is a Registered Dietitian, mother of 3, author of “The Parents’ Guide to Baby-led Weaning” and founder of First Step Nutrition in Calgary, Alberta.
Jen believes raising happy, well-nourished eaters who have a healthy relationship with food doesn’t have to be a battle! She specializes in picky eating and helps parents teach their kids to try new foods without yelling, tricking, or bribing.
