Is Your Teen Running on Empty?

The teen years are a time of heightened growth and development, a time when optimal nutrition is critical, and a time when our children’s bodies become adult-like.  Nutrient needs are high and caloric requirements are peaking, all in an effort to prepare the body for its last phase of growth. A teen’s diet and eating habits can be a set-up for hunger, tiredness, lack of focus, weight gain, and disordered eating. 

Turn these common unhealthy practices into a healthy advantage!

The breakfast balk 

Breakfast is “the most important meal of the day”.  Breakfast gives a jump start to your teen’s metabolism, wakes up the brain for learning, and sets the tone for hunger management throughout the day.  Some teens don’t have the time to eat breakfast before they head out the door for school.  Opt for a “grab-n-go” breakfast such as a mixture of dry cereal, raisins, and nuts or a piece of fruit with a wedge of cheese.  Teens can drink their breakfast too, with options such as fruit smoothies or  milk-based breakfast drinks, both of which provide vitamins and minerals in addition to calories and protein.

Bring, buy, or skip?  

Lunch provides the nutrients your teen requires to continue processing and learning at school and also helps keep hunger under control at the end of the day.  When buying or packing a lunch, encourage your teen to select a variety of items from at least 3 food groups.  Food groups include dairy, fruit, vegetables, whole grains, and lean meat or protein.  Checking out the lunch menu and planning ahead can be a useful strategy to help your teen make healthy choices and avoid the “surprise” lunch.  And remember, brown bagging doesn’t have to mean a sandwich!  Try microwaving a potato, sending a chef salad, or assembling whole grain crackers with lean deli meat and cheese at the lunch table.  Round these entrees out with a piece of fresh fruit and a container of low-fat milk or yogurt and your teen will have a healthy lunch.  And chances are, your teen won’t come home over-hungry and clean out your refrigerator and pantry!

The tired teen 

Tiredness is a symptom of inadequate sleep, but can also represent dehydration.  Be sure your teen is drinking about 2 liters of fluid per day and even more if he/she is playing a sport.  A good rule of thumb:  if your teen feels thirsty, he is behind on drinking fluids.  Help your teen recognize thirst as dehydration and look for times during his day that fluid intake can be increased.  Excellent fluid sources are water, milk, or 100% fruit juices.

A jump start with breakfast, refueling at lunch, and adequate fluid intake can keep your teen healthy, energetic, and getting the nutrients he needs to grow into a healthy adult.