Single-serving cans of fruit or applesauce are also handy ways to round out a lunch. Beware of convenience foods that claim to be nutritious. Here are some of the traps to look out for. Some contain only a small percentage of fruit juice and considerable amounts of added sugar. These usually contain lots of sugar and very little in the way of nutrition.
Some popcorn products are rife with oil, salt, and artificial coloring.
Once kids reach their teens, they tend to eat what they want, when they want it. And as their bones grow rapidly, teens need plenty of calcium. Adolescent girls need plenty of iron to offset iron lost due to menstrual flow. If the right foods are available, between-meal snacking can actually boost a teen's intake of those critical nutrients. Leftovers, like chicken drumsticks, are high in iron and make good late-night snacks.