For teenagers, healthy habits are vital to having the energy, strength and fuel needed for growth. Healthy eating can provide the right mix of vitamins and minerals that provides this energy. However, with so many commercials and convenience foods geared toward the teenage demographic, teenagers may choose unhealthy food options over non-trendy healthy options. Teaching your teen healthy habits now will ensure she has the knowledge she needs to live a healthy life.
Step 1
Encourage your child to eat three meals a day. You can even prepare these meals with your teen as a means to help him build the skills he needs to make healthy choices. Because many teens try to skip breakfast, tell your teen he can't go to school or outside before eating breakfast. If he complains of breakfast foods being too "heavy," give him alternate options, such as a fresh fruit smoothie or a yogurt parfait.
Step 2
Prohibit sugary foods and drinks from your household. Foods high in sugar tend to be a particular weakness for teenagers. Keep sugary sodas, fruit juices that are not 100 percent fruit, sweetened teas or energy drinks out of your home. Make sure you tell your teen why these are not allowed -- that the sugar adds empty calories to her daily intake and doesn't have any real nutritional value. Instead, replace these drinks with low-sugar options, such as diet drinks, sugar-free drink mixes and water.
Step 3
Pack your teen's lunch with her every day. If she insists on purchasing her lunch at school, have her identify some foods that are healthy choices, and others that are not. Most school cafeterias publish school menus on a monthly or weekly basis. You can review these options with your teen and identify what may be some good food choices. Take care not to overly control her food choices; instead, turn this into a conversation and not a lecture.
Step 4
Teach your teen to be mindful of healthy choices and eating. For instance, eating a meal should take at least 20 minutes, because this is when a person begins to feel full. Identify foods that will keep your teen from feeling hungry all the time; for example, whole grains, fruits and vegetables are much better than white flour foods, such as chips and cakes, for helping your child feel full and satisfied.
Step 5
Teach your teen the proper choices to make when he is exposed to convenience or fast foods, which he inevitably will be. Emphasize choosing the smallest portions and making healthy food choices whenever possible. For example, most restaurants serve grilled meat and vegetables or a grilled chicken salad. Make these your child's "go-to" options when eating out.
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