Healthy eating during the teenage years is an essential part of good health because teens are still growing and developing. The lessons you teach your teen now will follow her through the rest of her life, so it is important to work as a team with your teenager to ensure that she learns healthy eating habits.
Learn to Cook
Cooking your own meals is one way to watch portion sizes, as well as the ingredients you consume. Parents have a strong influence on what their children eat and the eating habits they develop. Sit down with your teen, flip through some cookbooks and choose a few new recipes based on nutritious foods. Allow your teen to do as much of the preparation as possible to help encourage him to learn to cook. While you are cooking together, discuss the differences between nutritious foods and unhealthy foods.
Take a Break
Many teenagers return for seconds of their favorite foods, even if they are no longer hungry. Encourage your teen to wait at least 15 minutes to see if she is actually still hungry before taking a second helping. This teaches her to listen to her body's hunger cues so she is not eating more calories than she can burn off. If, after 15 minutes, she is still hungry, encourage her to take a small second helping, rather than filling her plate.
Make Lunch
Many teens eat lunch in the school cafeteria or go to a fast-food restaurant between classes. A diet filled with unhealthy foods like pizza, cheeseburgers, fries and ice cream may lead to weight gain and long-term health problems. Teach your teen how to pack a nutritious lunch and then keep his favorites in the fridge and the pantry. Lean meat sandwiches, wraps and pitas are healthy options, as are fresh fruits and vegetables.
Eat More Fruits and Vegetables
Fruits and vegetables are low in fat and calories but are packed with nutrients your teen needs. Teenagers should be eating at least five servings of fruits and vegetables every day to ensure that they get enough of these important vitamins and minerals. Find out which types of produce your child likes the best and make sure it is always in the house. Encourage your teen to eat at least one serving of fruits or vegetables at each meal and to take along a few extra servings for a snack. These will fill her up with nutrients and leave little room for junk, such as chips, candy and soda.
References
- "I'm Like SO Fat: Helping Your Teen Make Healthy Choices About Eating and Exercise in a Weight-Obsessed World"; Dianne Neumark-Sztainer; 2005
- "Nutrition"; Paul Insel, Don Ross, Kimberley McMahon and Melissa Bernstein; 2010
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