Mothers of School-Age Children
Healthy Eating
What is the best way to encourage your active teenager to eat well?
“Hey there, I’m Jeremy and I’m 16 years old. My mom and dad are always telling me that I’m eating all the time...they even say I must have a hollow leg! I’m always hungry. Maybe it’s because I play hockey and ski in the winter, do cross country in the fall, track and field in the spring, and soccer in the summer. It’s not my fault that I’m always looking for something to eat.”
Should Jeremy’s parents be nagging him about how much he eats?
No, they should not. Jeremy is right. It’s not his fault that his active body is always hungry.
Active teenage boys have large energy needs. If Jeremy is in his final growth spurt, his energy needs are as high as they will ever be. An active teenage boy may need as many as 4,000 calories a day just to maintain his weight. It would be easy for teenagers to get all those calories from junk food. If we want them to be as healthy as they can be and have the proper nutrients for peak performance, then the best thing we can do is ensure they are getting their calories from a number of food sources, namely from all four food groups in Eating Well With Canada’s Food Guide.
During their teen years, boys and girls have a higher demand for most vitamins and some minerals, such as iron and calcium. This does not mean you have to rush to the health food store to buy the latest supplements. If your child has access to healthy food choices at home (in the right amounts and variety), their vitamin and mineral needs will be met. Key minerals to be aware of are calcium and iron.
Calcium and bone growth
This is a crucial time for bone development and the need for calcium is at its peak. Unfortunately, teenagers are likely to neglect milk. They may prefer to drink more glamorous soft drinks and fruit drinks. These are fine in small amounts. The problem is they do not add nutrients to the daily food intake. One way to encourage your teenager to increase their daily calcium and vitamin D intakes, as well as all the other vitamins and minerals, is to stock up on snack foods that taste good as well as being good for you. Since snacking makes up about one-quarter of a teen’s calorie intake, you can have a quiet impact on what they are eating by providing nutritious “snack” foods that they will eat, such as fresh fruits with yogurt, veggies and pita pieces with hummus dip, whole grain crackers and cheese, multigrain cereals with low fat milk, peanut butter and banana sandwiches, fig newton type cookies. Luckily, grocery stores are chock full of healthy foods that can be part of your snack cupboard and refrigerator.
Go to the links for lunch, breakfast, dinner and snack ideas for useful tips.
The best way to encourage your teenager to eat well and stay hydrated is by doing the same yourself. Parents are sometimes surprised to know how much influence their own actions may have on teenagers who seem to be so independent! By being a good role model, you can help your teen adopt good eating and hydration habits. Set a good example and see what happens!