31 May Online Dietitian Nutritionist Tips to Maintain Healthy Eating Habits for Teens
Adolescence can be a tough time for everyone involved. Suddenly, our happy, energetic kids turn into beings who eat everything in sight, disappear into their bedrooms with devices, and roll their eyes at everything we say. What’s going on? It’s called being a teenager. Feeding these rapidly growing individuals can be a challenge, but there are ways to help keep them healthy.
Here are some tips for feeding your teen:
- Beware of diet fads: Teens are especially susceptible to picking up the latest diet trends from Tik-Tok, Instagram, and friends. Look out for disordered eating and talk to your teens about their bodies and body-positive behaviors.
- Social media beware: Teens are bombarded with negative and often inaccurate information from social media influencers. To steer them in the right direction, provide them with accurate information from body-positive influencers. Communicate, communicate, communicate.
- Make sure your teen is getting the right nutrients: Iron, calcium, folic acid, and protein are all essential for growth and overall health. Good sources of iron include meat, fish, poultry, green leafy vegetables, nuts, and seeds. Calcium and vitamin D are important for bone health and can be found in low-fat milk, dairy foods, dark green vegetables, fortified juices, and cereals. Protein is necessary for maintaining and repairing healthy muscle and bone. Teenage boys need approximately 52 grams of protein each day, while girls need 46 grams. Lean meats, eggs, milk, soybeans, quinoa, and vegetable-based proteins are all good options.
- Beware of fast food: Fast food can be tempting, but it is often high in sugar, sodium, hydrogenated fats, and chemicals. Give your teen some tips for making better choices when eating out, such as choosing baked items over fried, avoiding creamy dressings and bacon bits on salads, saying “no” to supersizing, and opting for water.
- Make healthy eating a priority: Pack a healthy lunch the night before to avoid the “don’t have time” excuse. Make sure everyone is eating a good breakfast, and take time to eat together as a family as often as possible. Modeling healthy eating behavior is important and can help your teen make good choices.
Healthy eating habits don’t just happen overnight. They are taught and learned from a young age, and it’s important to continue to reinforce them throughout the teenage years. With a solid foundation, your teen will be able to make good choices and stay healthy.
Easy Yogurt Parfait
Ingredients:
- 1 cup of Greek yogurt
- 1/2 cup of mixed berries (such as blueberries, raspberries, and strawberries)
- 1/4 cup of granola
- 1 tablespoon of honey (optional)
Instructions:
- Spoon 1/2 cup of Greek yogurt into a bowl or jar.
- Layer 1/4 cup of mixed berries on top of the yogurt.
- Sprinkle 1/8 cup of granola over the berries.
- Repeat layers with remaining yogurt, berries, and granola.
- Drizzle with honey, if desired.
This yogurt parfait is not only delicious, but also provides a good balance of protein, fiber, and healthy carbs. Greek yogurt is high in protein and low in sugar, while mixed berries are a good source of fiber and antioxidants. Granola adds healthy carbs and crunch to the parfait, while honey adds a touch of sweetness. This snack is perfect for busy teens who need a quick and nutritious pick-me-up.