Parents get concerned about what their kids–especially their teens–eat. Are they getting the right nutrients in the proper quantities? Are their young athletes or appearance-conscious youngsters dieting in unhealthy ways? What happens when you cannot monitor what and when teens are eating?
Here are the answers to these questions and some tips to keep adolescent food habits on track for good health.
Tip #1 Offer a Variety of Foods at Home
There are several situations that are difficult to monitor in terms of when and what kids eat. There’s school, participation in sports and clubs, being out with friends, and more.
However, you can manage your youngster’s at-home nutritional intake by having a set dinner time as much as possible. Sit down as a family and offer menu choices you know your child enjoys. Take time with meals, rather than rushing to another activity. Turn off all electronics and concentrate on food and interaction.
Tip #2 Provide Good Carbs, Healthy Fats, Proteins, and Fewer Processed Foods
The adolescent body needs both carbohydrates and fats. Healthy sources of carbohydrates include whole grains, fruits, vegetables, and legumes. Good sources of healthy fats are olive oil, avocado, nuts, and fatty fish–tuna.
On the other hand, processed foods such as salty chips, sugary cookies, candy, and sweetened drinks should be limited or avoided altogether. These types of foods offer little to no nutritional value and may lead to weight gain and health problems, such as hypertension and diabetes, as kids mature into adults.
To ensure your adolescent gets a balanced diet, have good carbs and healthy fats that make up most of their at-home meals. Don’t forget lean proteins from poultry, fish, low-fat milk, cheese, and other dairy products. Kids grow tremendously during adolescence, laying down bones and muscles and running the processes associated with puberty. They need enough protein in their diets to support this growth.
Kids like snacks and even need them when they are very active with the stresses of school, sports, and more. However, avoid salty, fatty snacks as much as possible. And, keep soda pop and sports drinks off your grocery list.
Instead, stock the pantry and the refrigerator with fruits, nuts, cheese, granola bars, and yogurt. Keep the sugar content to a minimum.
Tip #3 Encourage Hydration with Water
With so many soda and energy drink options readily available at school and on the go, it is very important to remind kids about the benefits of drinking water. Drinking enough water every day and throughout the day helps maintain energy levels. Good hydration aids digestion and supports healthy skin, hair, and nails.
Aim for at least 8 glasses of water a day. Encourage your child to carry a reusable water bottle. For variety in taste, add a lemon or orange slice to regular or seltzer water.
Tip #4 Your Adolescent Child Needs Vitamins and Minerals
This sounds really basic but consider this. Some essential vitamins and minerals for adolescents include vitamin D, calcium, iron, zinc, and B vitamins. These nutrients help maintain strong bones, support the immune system, regulate hormones and metabolism, and promote healthy brain function.
Unfortunately, many teenagers are not getting enough of these vital nutrients in their diets. While eating a diet rich in a variety of healthy foods ensures a teen gets what’s needed, a supplementation is also an option.
So, consult your child’s pediatrician for some recommendations. The doctor may wish to run a routine blood test to determine what shortages your child has.
The Best Pediatrician in Purchase, NY
At BridgeSpan Medicine, adolescent healthcare is all that we do. Our experienced team of six pediatricians diagnose and treat acute and chronic health conditions, such as strep throat and asthma.
We also monitor mental health and sexual wellness and deliver preventive care. From routine physicals to vaccines against communicable diseases to nutritional counseling, our services assist parents in raising happy, healthy kids.
To learn more about healthy eating during the adolescent years or to schedule a consultation, call us today at (914) 698-5544 or fill out our online appointment request form. We look forward to serving you!
