Stir Up Their Eating Habits

Stir Up Their Eating Habits

It's 10 o'clock. Do you know what your teenager is eating? Most likely it's a non-nutritious snack washed away by a sugar-sweetened beverages that has way too many empty calories ans probably an unhealthy dose of caffeine. Unless you eat meals together, parents of teens may not know much about their kids eating habits, since many teens eat a majority of their meals away from home.

The growth spurt of adolescence requires increased calories and nutrients, yet many teens are not getting enough required nutrients and are either eating too little or too much. Adolescence is also a time when young people begin to  develop habits for a healthy lifestyle that can continue into adulthood.

Unfortunately, many teens are developing poor eating and exercise habits that can lead to being overweight or obese, or having type 2 diabetes, osteoporosis and cardiovascular disease.
We all know that teens eat too much junk food and drink too many sugar-sweetened beverages. But there are some critical nutritional needs that are often not being met.

• Because their skeletons are growing, teens need lots of calcium for bone health ad strength. Both girls and boys need about 1,300 mg of calcium each day. Low-fat dairy products are the best choice for calcium.
• Teens need 12 to 15 mg of iron each day for muscle and blood health. Good sources of iron are lean red meats, poultry, fish and fortified grains such as breads and cereals.
• Teens need sufficient protein to build and repair body tissue in muscles and organs. Protein-rich foods include lean meats, eggs, beans, nuts and seeds.
• A typical adolescent diet doesn't include adequate amounts of fruit, vegetables and whole grains. These foods provide important vitamins and minerals such as vitamin D and folate.

What Parents Can Do

• Talk to your teen about healthy eating and active living. Help him aim for a healthy weight and a balanced diet that includes plenty of fruits and vegetables.
• Make sure your teen doesn't skip breakfast. A bowl of whole grain, fortified cereal with milk can provide a lot of needed nutrition.
• Aim to eat at least five family meals together during the week. Involve your teen in meal planning and preparation.
• Limit the amount of junk foods and beverages in your home. stock healthier choices for snacks and drinks.
• Encourage your teen to eat when hungry, not when bored or sad.

Posted by: Georgie





Credit: Tim Jahn, human ecology specialist