Teen nutrition

Growth changes the job of food

Adolescence brings changing energy and nutrient needs, so copying an adult weight-loss diet is inappropriate. Food supports growth as well as concentration and activity. Build meals around grains, protein foods, vegetables or fruit, with dairy or suitable alternatives as part of the wider pattern. Appetite can vary; appearance is not a reliable guide to nutritional adequacy.

Make food available when life is busy

Map the school day, travel and activities to find where meals are difficult. A packed sandwich with a protein filling and fruit, or a container of lentils and rice, can make eating easier than relying on whatever is sold nearby. Involve the teenager in choosing portable foods that fit their preferences, budget and access to refrigeration.

Variety matters more than performance products

Beans, eggs, fish, meat and dairy offer different nutrients; whole grains, fruit and vegetables add further variety. A protein powder or energy drink cannot stand in for this range. If a teen avoids all animal foods or several food groups, arrange advice on meeting needs rather than assuming a restrictive pattern is automatically balanced.

Keep body talk out of the meal

Avoid praise for weight loss or criticism of appetite. Secretive eating, intense fear of weight gain, repeated meal avoidance, vomiting or compulsive exercise may signal an eating disorder. These conditions can occur at any body size. Start a supportive conversation and seek professional assessment rather than negotiating a stricter diet.

Common questions

References

• WHO — Healthy diet
• NIMH — Eating Disorders: What You Need to Know