Now more than ever it's so easy for teens to eat whatever they want, whenever they want thanks to the countless food delivery services available online. Teens now don't even have to leave the comfort of home to have access to fast food and calorie-laden drinks thanks to services like Uber Eats and Door Dash. With many parents trying to juggle their daily responsibilities while kids are schooling from home, 'grab and go' food options have also become popular grocery staples. But while fast food and quick snacks are convenient for teens who always seem to be hungry, they are still growing and need to ensure they are making healthy food choices. Here are a few ways that parents can help their teens make educated and healthy choices food choices to ensure they are eating a balanced diet.
Although studies have shown that teens are eating more fruits and vegetables during the current health lockdown than before, thanks to more families eating at home together, teens need to know the value of making healthy food choices for themselves. Growing teens still require proper nutrients to help them as they grow which means that what they eat is very important. Teens who juggle a busy schedule of school, extracurricular activities, sports, clubs, and more sometimes need help in how to make those healthy choices.
Don't Skip Meals
One of the key ways to help your teen make healthy choices is to encourage them to not skip meals. We've all heard the saying that 'breakfast is the most important meal of the day' and that is especially true for teens. Encouraging your teen to eat a healthy breakfast can ensure they are prepared for the day. If you have a teen who just doesn't like to eat early in the morning it can be helpful to have some fruit like apples, oranges, and bananas or whole-grain bagels or muffins on hand that they can grab and take with them for when they are hungry. It's easy for adults to run to those quick, unhealthy but convenient options when hungry and it's just as easy for teens to do the same. Encouraging them to eat breakfast or at least have something healthy on hand for when they're hungry can limit those unhealthy choices.
Everything in Moderation
Education is key when teaching your child about healthy eating. Teens are going to eat junk food and fast food, so it's important that they know that they can eat those foods, just not all the time. Healthy Families BC encourages parents to take a " balanced approach to food, " and that "all foods, in moderation, can fit into a healthy eating plan." They also suggest avoiding labeling foods as 'good' or 'bad' and instead try to teach your teen to be thoughtful about the foods to choose to eat. Teaching teens about moderation is a valuable lesson as they start to make their own food choices.
Get Them Involved
Forestream Pediatrics suggests that a great way to help teach teens to make healthy food choices is to get them involved in not only selecting groceries for the house but also in preparing meals at home. Having your teen be actively involved in the grocery shopping and food preparation at home helps them have some control over what they are eating. Having them help in the kitchen can get them more interested in the foods they are eating and make them feel more invested in mealtime. This can also help when they're eating out to make more educated decisions about what they choose to eat.
Teach Them How To Read Labels
By involving your teen in the shopping you can also help teach them how to read nutrition labels. Oftentimes products that are marketed as 'healthy' really aren't, and showing your teen how to recognize that can lead to them making healthier choices for themselves. The Academy of Nutrition and Dietetics suggests that parents focus on teaching teens how to identify a few key ingredients instead of trying to decipher entire food labels. "For instance, encouraging teens to focus on foods rich in fiber could be one place to start," they write. "For foods to limit, have teens watch out for those with lots of added sugars and salt."
Portion Size Matters
Every teen is different, which means that every teen has different caloric needs. If you have teens at home it may seem that they're always hungry, and always eating! Growing bodies need a lot of nutrition which is why making good food choices matters. The Academy of Nutrition and Dietetics encourages parents to speak with their teens so they aren't mindlessly grabbing unhealthy food and instead are eating foods with the calories and nutrients they need not only to fuel their bodies but to satisfy them as well. "Encourage them to get in tune with their bodies and listen to their internal hunger and fullness cues," they suggest. "Focusing on nutrient-rich foods — fruits, vegetables, legumes, lean protein, low-fat dairy, and whole grains — will help your teen fill up without overdoing it on calories, fat, sugar, and salt."
Make It Easy
Everyone likes convenience, and while teens seem to have endless options of what to eat when ordering or dining out, you can make it easier for them to make healthy choices at home by having a selection of healthy foods for them to choose from. Limiting the junk food in the cupboard and fridge while having whole foods and healthy options for your teen to choose from helps them make good food choices by making it easy.
Making healthy food choices all the time can be a struggle for everyone, but teaching your teens how to better identify healthy foods and make better choices can also help make an impact on your own food choices.
Source: Healthy Families BC, Forestream Pediatrics, Academy of Nutrition and Dietetics
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