Tips for Promoting Better Nutrition in Teens
In light of these many factors, what can parents do to support teens nourish their bodies and find forms of exercise that are meaningful to them? Tufts experts offered guidance on topics ranging from being aware of certain nutrients to involving teens in family food decision-making.
Margie SkeerInterim head of the department of public health and community medicine Tufts University School of Medicine, recommended eating regular family meals. In addition to being linked to higher fruit and vegetable consumption and lower rates of disordered eating among adolescents, family meals have a protective effect against other high-risk behaviors such as substance abuse.
It is also important to recognize the many forces at play beyond individual choice and to approach nutrition and exercise not just as the young person’s problem but as a function of the overall health of the young person’s family and the broader environmental context in which the family exists. Hennessy said.
Margie Skeer. Photo: Anna Miller
Hennessy said it’s important to recognize the many forces at play beyond individual choice and to approach nutrition and exercise not as the teen’s problem but as a function of the overall health of the teen’s family and community.
“How can we help young people develop a healthy relationship with food and movement and create choices that will move them forward?” asked. “How can we help create that foundation for those who don’t have it to come back to throughout their lives, and preserve it for those who do?”
Start with yourself. “How do I direct my teenage child to diet/exercise?” is a common online search phrase related to teens and nutrition. But Hennessy suggested first stepping back and asking: “How am I role modeling healthy behaviors for my child?” and shifting thinking from focusing on an individual child to the entire family and how the entire family can support and adopt healthy eating and exercise behaviors.
Provide structure without being intrusive. Structure refers to the way parents organize their children’s environment to facilitate their child’s competence. What does this look like in practice? Setting rules and limits, offering limited or guiding choices, setting routines, being a role model, involving teens in food preparation and meal selection, and making healthy foods available and accessible.
Know your child’s nutritional needs. Consult a pediatrician or dietitian, Economos advises, as well as the following resources: USDA’s MyPlate Nutrition Information for Teens. Pay special attention to whether your child is getting enough milk or plant-based dairy alternatives (for calcium and vitamin D) and iron sources such as red meat, beans, green leafy vegetables and fortified cereals.
Watch for changes and patterns. Instead of focusing on your child’s height or weight, pay attention to new behaviors like skipping meals, starting to eat more or less, as well as higher levels of food-related stress, Hennessy said. Observe how often these behaviors are repeated and provide support to your child, and consult your healthcare provider if you have concerns about certain behaviors.
Connect with your child. Kalami frequently asked questions about young customers’ passions and interests; these can provide the will and means to improve health. Skeer emphasized not only spending mealtimes with teens (ideally at least half of all meals), but making sure it’s quality time, meaning a comfortable, supportive environment with open communication and no distractions (like phones). “When parents eat together with their teens, it shows that spending time together is important to them,” Skeer said.
Empower your child. Instead of recommending healthy habits, learn about your teen’s eating goals (e.g. becoming a vegetarian) and help them achieve them in a healthy way, Hennessy said. Economos emphasized the importance of involving children in meal planning and preparation from an early age, teaching them culinary skills and healthy eating approaches.
Check out local resources. Organizations like Runaway Girls Economos said they can bring young girls together with supportive adults to walk, jog and jog in their neighborhoods, while local dance classes can introduce elements of culture and entertainment. Teens can also get together for a 5K walk or workout, or take free online classes on yoga or strength training. “Setting goals as a group and having a structure where people care about whether you show up can be really helpful,” Economos said.
Find a small change that works. Kalami said it’s small, realistic changes that make a difference, like swapping nuts for potato chips, setting a phone alarm to drink water, dancing to Zumba videos, or going to the park with a friend or family member, and you can start with just one.
Support balance and diversity. Kalami promotes not only physical health, but also overall “food-related quality of life”; especially among young people who worry about eating the wrong thing. “One of the main things I advocate is to minimize and relax unnecessary restrictions, so that we can bring some flexibility, freedom and diversity into our lives,” Kalami said.