3 diabetologist-recommended healthy snacks for teenagers that require no cooking

Health benefits of makhana: Foxnuts can easily satisfy your teenager’s hunger pangs after play. It works as a healthy substitute for packaged chips and has a low glycemic index (Image: Canva)

Most parents plan day meals for their children meticulously but often overlook snack time, which makes them reach for unhealthy foods that do more damage than good. Senior diabetologist Dr Brijmohan Arora took to his Instagram account and shared, “Many parents tell me the same story — after school or playtime, teenagers rush for junk: chips, sweets, bread, and packaged snacks.”

While hunger pangs often do that to the best of us, kids can be given healthy and delicious foods post play that don’t make them pick ready-to-eat items.

3 healthy snacks for teenagers

If you often struggle to think of snack ideas, Dr Arora shared three simple snacks that are nutritious, delicious, and don’t even require cooking.

Also read | Best healthy snacks: Beat hunger cravings by eating smart, mindful munching

Roasted makhana (Fox nuts)

Makhanasare the easiest way to satisfy your teenager’s hunger pangs after play. It works as a healthy substitute for packaged chips and has a low glycemic index. It can simply be roasted in the microwave with minimal oil and salt.

Dr Arora listed its nutritional value in a 30 gm serving:

Calories: ~100–110

Protein: ~3 gm

Carbohydrates: ~17 gm

Fat: ~3 gm

8–9 soaked, peeled almonds

Almonds are packed with nutrients. They contain healthy fats, fibre, antioxidants, magnesium, and Vitamin E, which offer many health benefits. They are quick to serve and work well as post play snacks.

Calories: ~55–60

Protein: ~2.5 gm

Healthy fats, magnesium, vitamin E

Also read | Diet tips: From makhana to moong chips, how healthy are your guilt-free snacks?

10–12 pistachios

Pistachios are a great source of fibre and contain healthy fats that keep you full for longer.

Calories: ~40–45

Protein: ~1.5 gm

The diabetologist shared the total nutritional value of the three snacks as follows, listing their health benefits:

Calories: ~200–220

Protein: ~7 gm

Balanced fats + fibre

Minimal sugar spikes

He added that these will help your child feel full for at least 45–60 minutes, keeping their blood sugar stabilised. They won’t trigger cravings or energy crashes. Such simple healthy eating habits can be inculcated by making these snacks available at home for consumption.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.