Adolescence marks significant physical and emotional changes for adolescents. At this point in their development, teens require extra energy and nutrients to foster growth and development.

Eating healthy is easier when parents set a strong example and foster a healthful food environment. Include children in grocery shopping, meal prep and mealtime as ways of practicing making smart choices and supporting healthier decisions.

1. Eat a Variety of Fruits and Vegetables

For optimal nutrition, strive to consume foods from all food groups. Keep in mind that it is not necessary to meet every recommended serving at once; eating a wide range of foods will provide your body and brain with fuel for healthy development.

Children and teenagers need to consume an array of fruits and vegetables in order to obtain essential vitamins, minerals and fiber. Aim for at least five servings of vegetables each week along with three to four fruits servings.

All fruits and vegetables are nutritious – they provide essential vitamins such as folate, potassium, magnesium, vitamin C and dietary fiber. Choose a range of colorful fruits and vegetables like berries, melons, dark green vegetables tomatoes and oranges from fresh to frozen to canned options without added sugars for an optimal experience.

Encourage your children to try a wide range of food by providing healthy options at home. Keep fresh and frozen fruits and vegetables, low-fat dairy products and snacks readily accessible; when planning meals and snacks consider ways to incorporate a variety of different food groups such as adding berries to yogurt or cutting veggies onto sandwiches and quesadillas for easy snacking.

2. Eat Whole Grains

As they transition into teens, children need a diet rich in essential nutrients to foster growth and development. Consuming whole grains provides both the fiber necessary for fullness as well as many of the vitamins and minerals that have been lost from processed foods production.

Whole grains have also been linked with lower risks for obesity, heart disease, diabetes and digestive related illnesses. According to the 2005 Dietary Guidelines for Americans (MyPyramid), kids and teenagers should aim to consume half their plate in terms of whole grains. Try including brown rice, quinoa and barley as part of meals; use whole grain bread or tortillas; bake with whole grain flour as this provides added fiber and nutrients.

As parents and food role models for our children, it’s essential that we talk openly and honestly with them about eating well and the benefits associated with healthy food consumption. Instead of discussing body size, weight or dieting issues directly, instead emphasize the advantages that come from healthy eating such as more energy to play sports or complete homework, reduced risks for cancers or diseases as well as an overall increase in energy.

3. Eat a Variety of Dairy Products

Teenagers need the right balance of food and beverages in their diet in order to concentrate in school, perform better on sports fields or stages, and overall be healthier overall. Cutting fat and sodium consumption is particularly essential during this age range. Offering milk or yogurt (lactose-intolerant children can try fortified soy or almond milk instead), since both contain calcium and vitamin D in abundance; offering veggies, fruit trail mix or single serving hummus or yogurt and peanut butter as alternatives are key ways of providing vital nourishment to teens.

Preteens and teenagers are going through rapid body changes that necessitate extra energy and nutrients to support their health and development. Parents can assist by providing excellent food role modeling, creating an inspiring home food environment, positive messages about nutrition and encouraging teens to make their own food decisions; this fosters lifelong healthy habits.

4. Drink Water

Water is the best choice for healthy hydration in children and teens. Sugary drinks such as soda, sports beverages, fruit juices with added sugars should be limited since they discourage habitually drinking water and add unnecessary “empty calories” to diet. Furthermore, these sugary drinks may lead to dehydration leading to fatigue symptoms as well.

Drinking beverages low in added sugars is essential to getting essential vitamins, minerals and fiber. Whole fruits, 100% fruit juice without added sugars, nonfat or low-fat milk products (including lactose-free options and soy beverages) and fortified soy beverages are all good choices to add variety into your beverage intake.

Children and teenagers who restrict the foods they eat by forgoing meals or overeating certain types of food could be at risk of an eating disorder. If you suspect your child or teen may have one, seek professional help immediately from a GP, dietitian or mental health provider as eating disorders are serious health conditions that require immediate medical intervention; symptoms may include continuous or repetitive dieting, rapid weight loss, skipping meals altogether and extreme hunger; preoccupation with body shape/weight as well as feelings of sadness or guilt for not eating regularly.

5. Eat Healthy Snacks

An afternoon snack that promotes concentration and alertness for learning, boosts energy and mood, and contributes to maintaining a healthy weight can have profound benefits for individuals’ academic and overall health. Snacking on nutritious treats that are low in saturated fats, added sugars, and sodium-containing products (table salt is one source) is especially important.

Keep in mind that some teens may eat so little that they become underweight or develop eating disorders (such as anorexia or bulimia). If this is the case for your teen, please seek medical help immediately by speaking with their GP, dietician, or mental health provider.

Eating well can help kids and teenagers feel good about themselves, which can contribute to better school and athletic performances. Encourage your kids to focus on the nutrition provided by food rather than calories, body weight or shape when it comes to snack selection – fruits, vegetables, whole grains and low-fat dairy products should all make nutritious snack choices; encourage them to choose these instead of salty treats such as chips and candy; healthy alternatives include popcorn and sliced nuts which provide satisfying crunch without being harmful for those over 4 years of age.