Try to keep the family sitting down together for dinner. This is an important time to catch up with your teen and model healthy behavior.
Missouri-based pediatrician Dr. Natasha Burgert suggests downloading a food-tracking app if your teen has shown interest in tracking what he eats. Download the same app yourself and compare who made the best choices each day. This can help you both make sure he’s meeting all his nutritional needs for the day.
Talk to your teen about the benefits of a healthy diet. Teens might not grasp the idea of preventing heart disease, but they will want a clearer complexion and more energy for sports or other activities.
Try assigning one meal every week or two for your teen to prepare for the family, and have him manage it from the store to the table. You can steer him towards healthier options, but let him be in charge. This is also the best way to prepare your teen for living away from the home.
Permit eating only at the kitchen table, rather than in bedrooms or in front of screens. Missouri-based Pediatrician Dr. Natasha Burgert says this will discourage mindless eating, and provide more time for your teen to sit at the table, where you can have a chance to chat.
Make a fruit salad with your teen by letting him choose which fruits to include. Pineapple, melon, strawberries, kiwis, and grapes are all good options. Fruit salad can be a great choice to bring to a potluck or family gathering.
Try to keep fruit readily available, especially fruits that can be eaten on-the-go. Your teen is probably very busy these days, and having fruits like oranges, bananas, and apples on hand can help encourage him to grab one on the way out the door.
Fruits can make a great option for dessert, but can also add to dinner itself. Try adding fruit like pineapple to kabobs or chicken dishes for a different spin on savory foods.
Teach your teen to eat whole fruit before other snacks or juice. The fiber from the fruit will help him feel full and may cut down on the amount of processed foods he eats.
Teach your teen to spot high-sodium content on nutrition labels. Foods with more than 400 milligrams of sodium per serving are considered high. He should be looking for foods with under 140 milligrams of sodium per serving.
Prepare as many meals as possible at home, either by cooking them yourself or having your teen cook. Since most sodium is consumed in processed foods and foods served at restaurants or picked up at convenience stores, the best way to lower your teen’s sodium intake is to cook at home as much as possible.
Try limiting the number of times your teen eats fast food each week. You may not always be able to control his choices, so try making sure items at home are as low-sodium as possible.
Try adding flavors to dishes without using salt. Garlic, onion, red pepper flakes, and herbs like cilantro or oregano can add a lot of flavor without adding sodium.
Substitute vegetable oils for butters or margarines when cooking at home. Your teen may consume these fats when he’s not at home, so it’s best to try to make everything he eats at home as healthy as possible.
Add avocado to a sandwich or wrap instead of mayonnaise. The avocado will add flavor while still giving the creaminess that mayonnaise would add. If your teen makes his own sandwiches, encourage him to make this substitution as well.
Teach your teen about making healthier choices when eating out with friends. Grilled instead of fried chicken, skipping mayo and cheese, and ordering a single-patty rather than a double are all good ways to limit fat intake while still eating out.
Keep your kitchen free of items with added sugars as much as possible. Your teen may be eating a lot of snacks outside the home, and allowing only healthy low-sugar options in the house ensures that at least when he’s home he’s eating well.
Have your teen carry a water bottle with him whenever possible. This will keep him hydrated and less likely to buy sugary drinks when he’s thirsty.
Teach your teen the difference between energy drinks and sports drinks. Some teens aren’t aware that energy drinks contain added stimulants and caffeine and aren’t necessary for promoting athletic performance or recovery. Highlight the dangers of mixing energy drinks with alcohol so your teen is aware of the risks.
Serve vegetables as much as possible at home. Your teen may not be eating vegetables when eating outside of the home. You can make up that deficit by trying to get as many veggies into him as possible when he is home.
Take part in “Meatless Monday.” The campaign was started by the Johns Hopkins Bloomberg School of Public Health and the Monday Campaigns. The premise is simple – just one day a week, cut out meat. It can be a great way to think additional protein sources that don’t come from meat. It can also get the family to try more vegetables and learn new ways to incorporate them into a full meal.
Have your teen choose vegetables for the two of you to prepare together. Cutting up raw vegetables to have on hand throughout the week for snacks or stir fries is one simple option. Or if you’re feeling adventurous try a new vegetable like artichoke or broccoli rabe.
Keep unsalted nuts or peanut butter on hand for an after school snack for your teen. Nuts are a great way to increase lean protein, and when paired with fruit they’re a well-balanced snack.
Make eggs or egg whites a part of breakfast. Whether you scramble them in an omelet, or hard-boil them to eat on-the-go, eggs are a great way to get lean protein into your teen’s morning.
Teach your teen healthier protein choices. When eating out, encourage him to choose grilled chicken rather than fried, and order a smaller cut of meat, or take half of it to-go. Incorporate beans, fish, and nuts into meals, and swap ground lean turkey for ground beef in some recipes.
Encourage your teen to eat popcorn as a snack. Popcorn is naturally a whole grain, and with limited salt and butter, it can be a healthy snack.
Try swapping out refined grains for whole grains in the items you serve at home. For example, try brown rice instead of white, or whole wheat pasta instead of plain, or whole wheat pizza crust instead of plain.
Have your teen experiment with lesser-known grains. For example, quinoa and millet can be used in place of rice in many dishes.
Serve milk with dinners or other meals at home. Many teens replace milk with soda and other beverages at this age. It’s important to try to make nutritional drinks available where possible.
Try to keep low-fat string cheese in the house and easily accessible. It can be easily packed for lunch or a snack and is a great way to increase your teen’s dairy intake.
Try to keep low-fat yogurt in the refrigerator for a quick breakfast for on the go teens. Add fruit and almonds or walnuts to sweeten and add protein and healthy fats.