Developing Healthy Eating Habits for Teens

1. Balanced Diet Basics

A balanced diet should include a variety of nutrient-rich foods. These are some of the things that should be included in daily meals:

• Fruits and vegetables: Aim for a colorful plate to ensure a range of vitamins and minerals. Use seasonal fruits and veggies to get the best experience.

• Carbohydrates: Opt for whole wheat bread, brown rice, oats, and other whole grain products over refined grains, but remember that it’s okay to have white rice or white bread in moderation, and eating them shouldn’t make you feel guilty.

• Proteins: Include lean meats, poultry, fish, beans, tofu, nuts, and seeds. 

• Fats: This can be found in fish, avocados, olive oil, and butter. Try to avoid things like fried foods, lard, and sweets like ice cream. However, having some chips and ice cream is okay in moderation.

• Dairy: If you can tolerate it, dairy is a great source of calcium and vitamin D, however you can still get your calcium intake through things like broccoli and collard greens.

2. Avoiding Empty Calories

Teens often have easy access to fast food, sugary snacks, and drinks that are high in empty calories and low in nutritional value. While occasional treats are okay, they should be consumed in moderation. Healthier snack options like fresh fruits, yogurt, nuts, or whole grain crackers are a better alternative, as they will be not only healthier, but also more filling and less likely to weigh you down during activities.

3. Regular Meals and Snacking

Eat regular meals and don’t skip breakfast, which is crucial for providing energy and concentration throughout the day. Packing nutritious snacks for school or activities can prevent overeating later and help maintain energy levels throughout the day. 

4. Hydration

Proper hydration is often overlooked, but it is essential for overall health. Make sure to drink water throughout the day, especially during physical activities. 6-8 glasses of water a day is recommended, but with added heat and physical activity especially during the summer, you may need to drink more.

5. Mindful Eating

Eat slowly and savor each bite, paying attention to feelings of hunger and fullness. Avoid eating in front of screens or while distracted, as this can lead to overeating. 

6. Eating Healthy on a Budget

Eating healthy and filling foods doesn’t have to be expensive. Look for seasonal fruits and vegetables, bulk grains, and frozen or canned items (with no added sugars or salts). By using seasonal fruits and veggies, not only are you saving money, but also getting the best produce available. Stay tuned for recipes on our recipe page that fit your needs and the season ;)

7. Involving Teens in Meal Preparation

Be involved in meal planning and preparation. This not only teaches valuable cooking skills, but also empowers teens to make healthier food choices. Read recipes, watch videos, and learn from friends and family to learn how to cook even better.