10 Nutritional Tips for Raising a Healthy Teenager

Teen years are a time of change for everyone, both mentally and physically, and, as teenagers become more independent and start making their own choices, experience shows they may not make the best dietary choices of all. It’s still up for the parents, at least for a while longer, to make sure their children maintain a nutritious and healthily balanced diet. Here are some tips that will help.

Never Skip Breakfast

Although mornings are a drag for most people, the worst idea your child could have is to skip breakfast in exchange for time. It will affect the rest of his or her day and even more than that, they will lack the stamina to properly enjoy it and miss out on all-important nutrients.

Eat Fruit and Vegetables

It is recommended that a teenager eats at least 5 portions of fruit or vegetables a day. They contain essential vitamins and minerals your growing body needs.

Get Healthier Snacks

Instead of adding chips or a cake in your child’s bag for the mid-day or late afternoon snacks, consider replacing them sometimes with fruit that is easy to carry around, like apples, bananas or oranges.

Be Careful With Diets

Preferably, avoid diets altogether. But, if you and your child decide it’s a must, visit a nutritionist and ask for a diet suitable for a teenager, which will ensure your child still gets the nutrients needed, while losing some weight at the same time. Uncontrolled diets are dangerous at this stage in a teenager’s development and may end up doing more long-term harm that immediate good.

Calcium for Bones

Calcium is one of the base nutrients that can easily be forgotten out of a healthy diet and is even more important during teen years when the bones are still developing. Teenagers require the equivalent of four 8-ounce glasses of milk to supplement their daily calcium needs, and it can be in the form of yogurt, hard cheese, or plain milk.

Iron for Blood

Iron is necessary for transporting oxygen to all the cells in our body. It affects the brain function, immunity and energy levels and is even more important for teenage girls, who lose blood regularly, through menstruation. It can be found in both plants and animals, though the iron coming from animal foods is more easily absorbed by the body.

Stay Hydrated

Water intake is important for everyone, teens especially, who should aim for at least six to eight glasses of water, milk or unsweetened, natural juices. Add two or three additional glasses during summer times.

Control Portions

Especially difficult to do when you not eating at home. But, even when enjoying the food, no one has to be tempted to eat more than he or she can. Instead of stuffing him or herself two times a day, your child should eat smaller portions, more often.

Talk About Eating Disorders

Eating disorders can have a multitude of causes, often difficult to pin down and treat. Do not take them lightly and speak openly about this with your child. Visit a doctor, and get treatment as soon as possible.

Lead by Example

Don’t try to force an eating schedule on your child, especially if you are not following it. Make this a journey together and ease your teenage boy or girl into eating healthily because they want it, not because you know they need it.



Sameer Ather is an MD, PhD, cardiologist based in Birmingham, Alabama, founder & CEO of XpertDox He is passionate about educating people on how to maintain their health and make the best medical choices possible.