Teen Nutrition




A healthy diet helps children grow and learn. It also helps prevent obesity and weight-related diseases, such as diabetes. The following guidelines will help you give your child a nutritious diet
  • Offer five servings of fruits and vegetables a day
  • Choose healthy sources of protein, such as lean meat, nuts and eggs
  • Serve whole-grain breads and cereals because they are high in fiber
  • Broil, grill or steam foods instead of frying them
  • Limit fast food and junk food
  • Offer water and milk instead of sugary fruit drinks and sodas
Family Meals

Family meals are a comforting ritual for both parents and kids. Children like the predictability of family meals and parents get a chance to catch up with their kids. Kids who take part in regular family meals are also:
  • more likely to eat fruits, vegetables, and grains
  • less likely to snack on unhealthy foods
  • less likely to smoke, use marijuana, or drink alcohol
In addition, family meals offer the chance to introduce your child to new foods and find out which foods your child likes and which ones he or she doesn't.

Teens may turn up their noses at the prospect of a family meal - not surprising because they're trying to establish independence. Yet studies find that teens still want their parents' advice and counsel, so use mealtime as a chance to reconnect. Also, consider trying these strategies:
  • Allow your teen to invite a friend to dinner.
  • Involve your teen in meal planning and preparation.
  • Keep mealtime calm and congenial - no lectures or arguing.
What counts as a family meal? Any time you and your family eat together - whether it's takeout food or a home-cooked meal with all the trimmings. Strive for nutritious food and a time when everyone can be there. This may mean eating dinner a little later to accommodate a child who's at sports practice. It can also mean setting aside time on the weekends, such as Sunday brunch, when it may be more convenient to gather as a group.

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Stocking Up on Healthy Foods

Kids, especially younger ones, will eat mostly what's available at home. That's why it's important to control the supply lines - the foods that you serve for meals and have on hand for snacks. Follow these basic guidelines:
    Kids, especially younger ones, will eat mostly what's available at home. That's why it's important to control the supply lines - the foods that you serve for meals and have on hand for snacks. Follow these basic guidelines:

    Make it easy for your child to choose healthy snacks by keeping fruits and vegetables on hand and ready to eat. Other good snacks include yogurt, peanut butter and celery, or whole-grain crackers and cheese.

    Serve lean meats and other good sources of protein, such as eggs and nuts.

    Choose whole-grain breads and cereals so your child gets more fiber.

    Limit fat intake by avoiding deep-fried foods and choosing healthier cooking methods, such as broiling, grilling, roasting, and steaming.

    Limit fast food and other low-nutrient snacks, such as chips and candy. But don't completely ban favorite snacks from your home. Instead, make them "once-in-a-while" foods, so your child doesn't feel deprived.

    Limit sugary drinks, such as soda and fruit-flavored drinks. Serve water and milk instead.
By drinking milk, kids also boost their intake of calcium, which is important for healthy bones. That means 800 milligrams (mg) a day for kids ages 6 to 8 and 1,300 mg a day after age 9.

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Lunchtime Opportunity

Use school lunches as a chance to steer your child toward good choices. You can't force a child, but you can make it easier to eat healthy. Especially with younger kids, start by explaining how a nutritious lunch will give them the energy to finish the rest of the school day and enjoy after-school activities. Here are some other steps to take:
    Look over the cafeteria menu with your child. Ask what a typical lunch includes and which meals he or she particularly likes. Recommend items that are healthier, but be willing to allow your child to buy favorite lunch items occasionally, even if that includes a hot dog.

    Ask about foods like chips, soda, and ice cream. Find out if and when these foods are available at school.

    Encourage your child to pack a lunch, at least occasionally. If you do it right, this can put you back in the driver's seat and help you to ensure that your child is getting a nutritious midday meal.
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Healthier Alternatives

Encourage your child to choose cafeteria meals that include fruits, vegetables, lean meats, and whole grains, such as wheat bread instead of white. Also, avoid fried foods when possible and choose milk or water as a drink.

If you're helping your child pack a lunch, start by brainstorming foods and snacks that he or she would like to eat. In addition to old standbys, such as peanut butter and jelly, try pitas or wrap sandwiches stuffed with grilled chicken or veggies. Try soups and salads, if your child is willing, and don't forget last night's leftovers as an easy lunchbox filler.

Prepackaged lunches for kids are popular and convenient, but they're also expensive and can be less than nutritious. Instead, create your own packable lunch using healthier ingredients.

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Safe Packing

A packed lunch carries the added responsibility of keeping the food safe to eat. That means keeping hot foods hot and cold foods cold. One study found that fewer than a third of parents included a cold pack when packing yogurt, deli-meat sandwiches, and other foods that need refrigeration.

Here are some suggestions to keep foods safe when packing your child's lunches:
  • Wash your hands first.
  • Use a thermos for hot foods.
  • Use cold packs or freeze some foods and drinks overnight. They'll thaw in the lunch box.
  • Wash out lunch boxes every day or use brown paper lunch bags that can be discarded.
  • Toss in some moist towelettes to remind kids to wash their hands before eating- and to clean themselves up afterward.
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Information obtained from National Institute of Health
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