Teenagers need vitamins and nutrients to grow into healthy adults, but that doesn't mean they can eat anything they want. Whether your teen is a picky eater or eats everything in sight, teach her healthy eating habits while she's still living at home. That way, the diet habits you've taught will stick with your teen while she's in college, all the way through adulthood. Encourage your teen to eat a healthy mix of fruits, vegetables, whole grains and lean protein.
Step 1
Eat breakfast. Although it may be tempting to spend those last few minutes before school sleeping, encourage your teen to eat a nutritious breakfast every morning. Even if it's on the go, a baggie of whole-wheat cereal and a container of nonfat yogurt with fresh strawberries will provide your teen with stable blood sugar for the entire morning.
Step 2
Snack throughout the day. It can seem like forever between lunch and dinner, and teens shouldn't have to go hungry. Instead, suggest healthy snacks, like carrot and celery sticks, grapes, low-fat cheese and whole-wheat crackers with low-fat peanut butter. These snacks will prevent overeating during lunch and dinner, and provide your teen with the energy he needs to get through the day.
Step 3
Eat a variety of protein. Instead of making the same red meat dishes every night for dinner, prepare lean protein that is derived from vegetables, poultry and fish. Chickpeas, black beans, skinless chicken breast, salmon and mackerel are all nutritious sources of lean protein.
Step 4
Consume whole grains instead of simple carbohydrates. Whole grains, including oatmeal, bran, buckwheat pasta and whole-wheat bread, provide energy for the body that lasts for hours. Simple carbohydrates, like white rice, white bread, white pasta and sugary cereals turn into sugar quickly, providing only a short burst of energy. Teach your teen to replace simple carbohydrates with whole grains, whether eating out or cooking at home.
Step 5
Prepare meals with single-ingredient foods. Single-ingredient foods, like carrots, broccoli, chicken and olive oil are far more nutritious than purchasing a frozen or boxed meal containing these same ingredients. Boxed and frozen foods usually contain extra ingredients, including chemicals, sugar and preservatives. Take your teen grocery shopping to show her which single-ingredient foods to purchase.
Tips and Warnings
- Avoid cooking with butter or lard--instead, use olive oil or nonfat cooking spray.
- Consult your teen's doctor before starting any diet program if your teen has health problems.
Things You'll Need
- Whole-wheat cereal
- Nonfat yogurt
- Strawberries
- Carrot and celery sticks
- Grapes
- Low-fat cheese
- Whole-wheat crackers
- Low-fat peanut butter
- Chickpeas
- Black beans
- Skinless chicken breast
- Salmon
- Mackerel
- Oatmeal
- Bran
- Buckwheat pasta
- Whole-wheat bread
- Single-ingredient foods
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