"I want to eat a healthy diet, but it's impossible with my schedule. I never have time for breakfast. I always get three slices of pepperoni pizza for lunch and two cartons of chocolate milk. I grab a candy bar, chips, and a soda from the machine after school. Then I heat up something for dinner around 9:00 PM when I get home from work, or I stop by McDonald's," says Adam, age 16.
Most teens are on the fast track as they balance school, work, extracurricular activities, friends, and family responsibilities. Teens can be aware of what a healthful diet requires, understand its importance, desire to have it, yet find it too difficult to work into their busy schedules. However, it can be done!
Most teens know which foods are "good" and which are "bad." However, to help kids develop healthful eating patterns, parents should encourage an overall healthful diet, one made up of predominately "good" foods, but that has room for some indulgences as well. The "good" foods, which teens should try to increase their intake of, include the following:
Those foods considered "bad," and which teens should try to limit their consumption of, include the usual suspects—soda, candy, and other sugary foods , and foods high in saturated fat or trans fat , such as full-fat dairy products, fried foods, processed snack foods, butter, and margarine.
Both the food and the enjoyment kids get out of preparing and eating meals can help enhance the appeal of healthful eating. Here are some guidelines to help get your teens on track:
Skipping breakfast is a big mistake, but busy teens often do it.
"I don't have time," "I'm not hungry," "I'd rather sleep," or "I hate breakfast food" are just a few of the excuses teens use to avoid eating in the morning. Breakfast is essential for a healthful diet.
These tips may help teens to work this important meal into their busy schedules:
Encourage teens to try new foods.
Today, more than ever, we have an enormous array of healthful—and even exotic—foods from which to choose. Encourage your teens to try new foods:
Mix favorite foods with not-so-favorite foods.
For example, most kids like cereal, smoothies, pasta, and sandwiches; here are some ideas for boosting the nutrition in these foods:
Involve teens in planning and preparing meals.
Teens are often trying to exert their independence and take some control over their lives—so let them do it in the kitchen!
Tailor meal times to energy needs.
Because of their busy lifestyles, teens' diets need to be tailored to their schedules.
Most teens on the run are running low on the nutrients they need to fuel their active lifestyles. As your teenagers continue to make more independent choices, encourage them to establish healthful eating habits that will benefit them in the future.
RESOURCES:
American Dietetic Association
http://www.eatright.org
My Pyramid—United States Department of Agriculture
http://www.mypyramid.gov/
Nemours Foundation—Teens Health
http://www.teenshealth.org/teen/
CANADIAN RESOURCES:
Canadian Council on Food and Nutrition
http://www.ccfn.ca
Healthy Canadians
http://www.healthycanadians.gc.ca
References:
Duyff RL. The American Dietetic Association's Complete Food & Nutrition Guide. 3rd Ed. Hoboken, NJ: John Wiley and Sons, Inc.;2006.
Graff C, et al. Bodypride: An Action Plan for Teens Seeking Self-Esteem and Building Better Bodies. Griffin Publishing; 1997.
Lund J. Cooking Healthy With The Kids In Mind. Putnam Publishing Group; 1998.
Rickert VI. Adolescent Nutrition: Assessment and Management. Lippincott, Williams and Wilkins; 1995.
Willett WC, Stampfer MJ. Rebuilding the food pyramid. Scientific American. 2003:288:64-71.
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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