Your adolescent child may be acting and looking more like an adult more every day, but he is still growing and needs certain foods to keep him healthy. It can be challenging to convince your adolescent to choose vegetables over French fries, but teaching sound eating habits is important to help him stay healthy and finish growing.
Drink Milk
Milk is one of the most important beverages your adolescent can drink. It is packed with calcium and protein, and has no added sugar. Many adolescents drink far too many sugary drinks and not enough milk. Your child's bones continue growing and building strength into her early 20s, so it is crucial that she get plenty of calcium during adolescence. Teens need 1,300 mg of calcium daily, the equivalent of 4 cups of milk. Keep plenty of low-fat or skim milk on hand so your child can drink her fill without consuming too much fat.
Fill Up on Fruits and Vegetables
Your adolescent needs at least five servings of fruits and vegetables each day to encourage growth and to keep his body healthy. Always offer at least one serving of fruit or vegetables at each meal. Healthy Children website notes that about one-third of your child's calories come from snacks, so keeping fresh apples, bananas or carrot sticks around will help him eat more of these essential foods while also boosting his fiber, vitamin C and potassium.
Eat a Variety of Foods
To get all the nutrients she needs, your growing adolescent should be eating from each food group, including fruits, vegetables, grains, meat and dairy foods. Encourage your adolescent to choose lower fat options from each group. Serve lean meat, eggs, nuts, whole grain bread, yogurt and beans regularly in addition to milk, fruits and vegetables. Replace sugary foods, soda and fast food with nutritious options to help teach your adolescent the importance of eating right.
Eat as a Family
Eating meals as a family gives you valuable time to interact with your adolescent and spend quality time together. When your adolescent eats with you, he will consume more fruits and vegetables and be less likely to choose unhealthy foods. Family meals also give you time to model healthy eating habits and encourage your adolescent to try new foods. Get your child involved by allowing him to choose the meal once a week, or by inviting him to help you prepare it.
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