Raisins. Notorious for sticking to teeth, which can lead to cavities. 

Grapes. A refreshing favorite. They contain lots of water, which is much nicer for kids' teeth. 

Candy bar. High in calories, loaded with fat and not very filling when your child is hungry between meals. 

Granola bar. Supplies a small amount of fiber and is fortified with important vitamins and minerals. Read labels carefully - some brands are higher in fat and sugar than others. 

Gelatin. Nothing more than flavored sugar, water and a bit of gelatin to hold it together. Pudding. Made with milk, which provides calcium. Make your own at home with low-fat or nonfat milk, or look for brands made with nonfat milk. 


Teens Typical Snack Better Snack 

Onion dip with potato chips. Traditionally made with sour cream or mayonnaise; either way, it means lots of unhealthy fat. Make a healthier version at home with plain yogurt, which supplies bone-building calcium. Look for low-fat baked potato chips. 

Bean dip with tortilla chips. Beans are rich in protein, an important nutrient for growing teens, along with fiber and B vitamins. Buy baked tortilla chips, which are just as tasty as the fried kind, but much lower in fat. 

Oatmeal raisin cookies. There's not enough oatmeal in these to be nutritionally significant. But the fat totals get our attention. 

Fig bars. Among the lowest fat cookies - there's really no need to buy the fat-free version. 

Fruit juice drink. The word "drink" tells you it's been watered down, flavored and sweetened. Less juice means less nutrition - even if the label says "supplies 100% of the Daily Value for vitamin C." 

Milkshake. Use low-fat or skim milk, or low-fat soymilk, add frozen fruits (try bananas and strawberries), and you have a snack packed with bone-building calcium, vitamins, minerals and disease-fighting phytochemicals. Many fast-food shakes are low in fat and supply calcium. 

Fast-food breaded chicken sandwich. Breaded means fried, and fried chicken sandwiches are loaded with unhealthy fats. Fast-food grilled chicken sandwich. Fast-food grilled chicken tends to be lower in fat and less greasy. 

Fruit sorbet. Sorbets are not pure fruit - sweeteners have been added - so most are lower in vitamins, minerals and fiber than fresh fruit. 

Fruit salad. Fruits are a prime source of vitamins C and A, along with health-promoting phytochemicals. Keep a bowl in the fridge at all times for hungry teens. 

Hot cocoa. Not nearly as rich in calcium as chocolate milk because vending machine and instant varieties are made with water. Make it yourself with milk to raise the nutrition profile significantly. 

Chocolate milk. A tasty way to boost your teen's calcium intake. Calcium requirements are higher during the teen years than at any other time in life. Look for brands made with low fat or skim milk.