Skipping breakfast, choosing unhealthy snacks, eating late at night, forgetting to prepare lunch, or being picky eaters are just some challenges parents encounter when encouraging their teens to eat healthily. Involving teens in meal planning and preparation encourages independence and healthier food choices.
Getting your teen to eat healthy can be a struggle for parents. As children go through adolescence, they face body and mind changes, making it crucial for them to be supported by healthy eating habits.
When the body is well-nourished, it supports growth and cognitive functions, which is reflected in academic success, and helps prevent mental and physical illnesses like diabetes, high blood pressure, and cancer. Obesity during the adolescent years is on the rise, with many teens preferring snacks, cookies, and fast food high in saturated fats and salt over fruits. Parents often struggle to motivate and encourage their children to eat healthily without damaging their self-esteem and body confidence, while also considering the potential anxiety these conversations can provoke for the entire family.
Healthy eating can contribute to the development of a positive body image in adolescents as they grow and develop their identity. When adolescents feel good about themselves, they feel more confident, are more able to socialize with peers, and work harder toward their future.
Effective strategies for encouraging healthy eating
- Active Listening: As teenagers gradually seek independence, they give more importance to their peers’ opinions than their parents’ advice. When parents offer room for expressing their opinions and listen actively without judgment, it opens a window for empathetic communication.
- Involve Them in the Kitchen: Involving teens in meal planning and preparation can make a difference. Ask for their input on family meals, and despite busy schedules, encourage their participation in cooking.
- Healthy Snacks: Keep healthy snacks easily accessible at home to encourage better food choices.
- Nutritional Education: Talk about the importance of good nutrition during the adolescent years for body and mind development, and hormonal balance. Teach them to read food labels at the supermarket.
- Be a Role Model: Demonstrate healthy eating and cooking habits yourself. Teaching teens healthy eating habits during these important years can set the foundation for a healthier adult lifestyle.
Talk to your children about the importance of good nutrition during the adolescent years for body and mind development, and hormonal balance. Teach them to read food labels at the supermarket
Dr Emma Allende
Smart food choices for growing teens
Balanced Meal Composition:
- 50% Fruits and Vegetables: Aim for a variety of colors to ensure a range of nutrients.
- 25% Grains: Whole grains are preferable for their higher fiber content.
- 25% Protein: Include fish, meat, beans, and lean meats to reduce animal fat.
- Dairy: Ensure an adequate intake for bone health.
Healthy Eating Tips:
- Regular Meals: Stick to a timetable of three daily meals to prevent bingeing and overeating later in the day.
- Hydration: Encourage drinking water and reducing sodas, alcohol, and sugary drinks. Avoid energy drinks.
- Healthy Snacks: Opt for dried fruits, nuts, cereal bars, whole grain crackers, or yogurt.
- Cooking Methods: Prefer baking or boiling over frying. Use olive oil instead of butter.
- Meat Choices: Choose poultry over red meat.
- Fish: Small, oily fish like sardines are preferable to white fish.
- Vegetables: A mixed selection of colorful vegetables is best.
By understanding the importance of healthy eating and supporting them with open discussions about nutrition, parents can greatly influence their adolescent’s well-being.
