Teenage Nutrition

I often hear concern from parents about their teenagers' eating habits.  Adolescence is a critical time for growth and development, making proper nutrition essential.  According to the American Academy of Pediatrics (AAP), a well balanced diet is vital for maintaining energy, supporting brain function and promoting overall health. The following are some nutritional guidelines for teens and how parents can support healthy eating habits. 

1. Balanced diet: Teenagers require a mix of macronutrients and micronutrients to fuel their active lives. The AAP recommends the following key components:

Protein - supports muscle growth and repair. Good sources include lean meats, poultry, fish, eggs, beans, nuts and dairy products. 

Carbohydrates - the body's main energy source. Choose whole grains, fruit and vegetables over processed or sugary foods. 

Fats - Healthy fats such as those from avocados, nuts, seeds, and olive oil are vital for healthy brain development. 

Vitamins and Minerals - Calcium, Iron and Vitamin D are especially important. Provide your teen with dairy products, leafy greens and fortified foods. 

2. Hydration - The AAP advises teens to drink plenty of water throughout the day and limit sugary drinks like soda and energy drinks.

3. Snacking with smarts and meal planning - Teens often snack to fuel their busy schedules. Encourage nutritious options such as fresh fruit and vegetables, yogurt with granola, whole grain crackers with cheese or hummus and nuts or seeds. Planning balanced meals even when eating out can help teens learn healthy habits. Teaching them to read labels and understand portion sizes sets a foundation for good eating habits. 

Healthy eating starts at home. Families who eat meals together tend to have better nutrition. Create a positive mealtime environment, avoid food-related conflicts and be a role model in making nutritious choices. By fostering healthy eating habits, parents can support their teens to thrive.