by Tips for Promoting Better Nutrition in Adolescents
Given these many factors, what can parents do to support teenagers in maintaining their bodies and finding forms of exercise that make sense for them? Tufts experts offered guidance from being aware of specific nutrients, to including teenagers in family food-related decision-making.
Margie Skeerinterim chairman of the department of public health and community medicine at Tufts University School of Medicine, it is recommended to have regular family meals. In addition to being linked to higher fruit and vegetable consumption and lower rates of disordered eating among adolescents, family meals have a protective effect against other high-risk behaviors, such as substance abuse.
It is also essential to recognize the many forces at play beyond individual choice, and to approach nutrition and exercise as not just a problem for the teenager, but a function of the overall health of the teenager’s family and the wider environmental context in which they live. the family is located, said Hennessy.
Margie Skeer. Photo: Anna Miller
It is essential to recognize the many forces involved beyond individual choice, and to address nutrition and exercise as not the problem of the teenager, but a function of the overall health of the teenager’s family and environment, said Hennessy.
“How can we help teenagers develop healthy relationships with food and movement, and create choices that will take them forward?” she asked. “How do we help create that foundation to return to throughout life for those who don’t have it, and how do we maintain it for those who do have it?”
Start with yourself. “How do I get my teenager to diet/exercise?” is a popular online search phrase around teens and nutrition. But Hennessy suggested taking a step back first and asking, “How am I modeling healthy behavior for my child?” and shifting thinking from focusing on one child to thinking about the whole family and how the whole family can support and adopt healthy eating and movement behaviours.
Provide structure without being intrusive. Structure refers to how parents organize their child’s environment to facilitate their child’s competence. What does that look like in practice? Setting rules and boundaries, providing limited options or guidance, setting routines, modeling, involving teenagers in food preparation and meal selection, and making healthy food available and accessible.
Know your teen’s nutritional needs. Consult a pediatrician or dietician, Economos said, as well as resources such as the USDA MyPlate Nutrition Information for Teens. Pay particular attention to whether your teen is getting plenty of dairy or plant-based dairy options (for calcium and vitamin D), and iron sources like red meat, beans, leafy greens, and solid grains.
Watch for changes and patterns. Rather than focusing on your teen’s size or weight, watch for new behaviors like skipping meals, starting to eat more or less, as well as higher stress levels around food, Hennessy said. Observe how often these behaviors are repeated and provide support for your teen, and if you are ever concerned about certain behaviors, consult your health care provider.
Connect with your teenager. Kalami often asked about the passions and interests of teenage clients, which can provide the will and the means to improve health. Skeer emphasized not only spending mealtimes with teenagers (ideally at least half of all meals), but making sure there is quality time—meaning a relaxed, supportive environment with open communication and no distractions ( such as phones). “Parents who eat meals with teenagers indicate that spending time together is important to them,” Skeer said.
Empower your teen. Instead of prescribing healthy habits, learn your teen’s goals for eating — for example, becoming a vegetarian — and help them accomplish them in a healthy way, Hennessy said. Economos emphasized the importance of including children in the planning and preparation of meals from an early age, teaching them cooking skills and a healthy approach to eating.
Look at local resources. Organizations like Girls on the Run can bring teenage girls together with supportive adults to walk, jog and run in their neighborhoods, and local dance classes could introduce elements of culture and fun, Economos said. Teens can also get together to walk or train for a 5K, or take free online classes on yoga or strength training. “Setting goals as a group, and having a structure that people care about if you’re coming, can be very helpful,” Economos said.
Find one small change that works. Whether it’s swapping nuts for potato chips, setting a phone alarm to drink water, dancing to Zumba videos, or going to the park with a friend or family member, it’s the small, realistic changes that make a difference , said Kalami – and you can start with one.
Support equality and diversity. Encourage not only physical health, but “food-related quality of life,” Kalami said — especially among teenagers who were concerned about eating the wrong thing. “One of the things I recommend most is to minimize unnecessary restraint, and release it so that we can regain flexibility, freedom and variety in our lives,” said Kalami.
