How to teach your teen healthy eating routines

The habits your teen gets into regarding what and when they eat carry forward into adulthood. Help them make the right choices by training them to eat healthy options and regularly throughout the day.

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The essentials of a balanced diet

As well as their “five a day” (fruit and vegetables should make up about a third of their overall diet), everyone should have some starchy carbohydrate (another third), and the remaining third split between protein and milk/dairy with a small amount of fat. Ensure vegetarians and vegans are getting enough protein with plenty of protein rich vegetables (such as peas, sweetcorn, asparagus, broccoli and avocado) as well as nuts, pulses and beans.

Thinking of brain power, good food choices to maximise concentration include green leafy vegetables, herbs, oily fish and pulses so try to include these as a regular part of their diet – it will be good for the whole family too.

Eating regularly

It’s important that teenagers eat at regular intervals to avoid peaks and dips in energy levels. Breakfast, lunch and dinner should be evenly spaced throughout the day and punctuated with healthy snacks.

Try to ensure they have breakfast before leaving the house. If they can't face food before heading to school, get them to take a healthy breakfast snack so they're not tempted to buy something unhealthy when hunger kicks in.

School might offer great lunchtime choices or you could provide a packed lunch. By giving them ready prepared lunch and snacks you'll help to make sure they are eating the right types of food.

If possible, sit down for a family meal together at the end of each day (mobile and tablet free!). Not only will this start a fantastic lifestyle habit for them to take through to adulthood, it will also provide a break from being online and a chance to chat and share one another’s experiences that day.

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Snacking

The temptation to eat sugary, highly salted, unhealthy snacks to keep energy levels up is not only bad for overall health but can negatively impair their performance and ability to concentrate. This doesn’t mean they can’t have an occasional treat, but it’s better to avoid eating high sugar and salty foods too often.

Help them make the right choices when they are in a hurry by providing them with healthy alternatives. If hunger strikes when they have a snack to hand, that's what they'll eat, rather than buying something unhealthy from the nearest shop.

If chocolate is a favourite, swap milk chocolate or chocolate bars for dark chocolate.

Cook together

Whilst it may not be possible every night, it’s great if you can include some home-cooked meals (from scratch) regularly throughout the week. Not only is this much healthier and cheaper than buying ready-meals and take-aways, it’s one of the best lifestyle habits to teach your child which they’ll benefit from through-out their adult life.

Cooking together provides a very good opportunity to spend time together and bond. It’s a non-pressurized space for your teen to talk to you about things that may be troubling them without making it the central focus – you can catch up on good news too!

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Growing up

As your teen gets older and more independent, they’ll start preparing their own food and it’s not possible for you to watch what they’re eating every meal time. Remember, they are going to eat what you have available in the house, so if your fridge, freezer and cupboards are full of good options, that’s what they’ll reach for when they’re hungry.

When they’re eating away from home (for example at school) try to provide food, rather than money, so they’re not tempted to spend on unhealthy favourites.

Fast food, sweets, crisps and other treats are absolutely fine, so long as they are a small part of an overall diet and not the staple foods. However, tired teenagers are often tempted by convenience and “quick fix” energy boosts so may be drawn towards unhealthy options despite your best efforts to encourage them otherwise.