1. Fad Diets Are Not Cool
Have you found the latest popular diet book on your teenager's bed? Although teens want to lose weight quickly, (same as adults), it's important to sit down together and discuss the importance of lifestyle changes. Fad diets lack in several essential nutrients, especially for adolescents. They usually strive for decreased calories or restrict certain food groups. As it is, most teens fall short on calcium and iron due to poor food choices or simply not eating enough. Popular diets will only add to this concern.
2. Make Lifestyle Changes as a Family
It's tough to be a teen. Trying to be independent and getting to know oneself is quite difficult. Add to that a struggling body image, a lack of self-esteem, a less than "ideal body" and being made fun of by peers. All this can generate a host of negative emotions on your child. Try working together as a family. On weekends, share ideas regarding foods to purchase at the grocery store, check out healthy recipes that sound scrumptious yet simple, share a cooking experience with your teen and eat meals all together.
3. Snack Attacks Can Be Healthy
With their high energy and nutrient needs, teens often need snacks to refuel the body. It's also part of their social pattern. Encourage your teen to switch their usual fast food, sugary treats for a juicy orange or sliced apple, a box of raisins, some milk with whole-grain cereal or string cheese for added calcium and strong bones. Some vending machines offer 100% juice or low-fat carton milk and yogurt lovers can choose between plain or low-fat flavored options.
4. Moving Bodies Burn More
Teens are always in a rush, going from school to after-school activities or maybe even a part-time job. This doesn't mean they are physically active. Most teens spend quite a few hours on the phone with friends, watching television (unaware they might be snacking too) and playing video games. And some might not even take PE classes at school. Find ways to be active as a family. Join a health center or club where your teen can choose fun activities with others her age. Walk together after dinner. Can he skip the school bus and walk with friends during the week?
5. Think Variety of Food Groups
Mix and match new, healthy ingredients to recipes. A bean burger may taste great with a whole grain bun, lettuce and tomatoes, and add several fiber-rich grams to your teen's dinner. Sneak in baby carrots with low-fat dips as an appetizer while watching television. Skewers of melon balls and low-fat cheese can stimulate the appetite while doing homework. A mixed berry smoothie with low-fat yogurt can be a "cool" thing to do while talking to friends. Lacking iron? Add peanut butter to sliced pears for a refreshing summer lunch.
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