It is during adolescence that growth and development takes place hence the need to embark on healthy eating. These years, teenagers undergo so many changes physically; they need more energy and have higher nutritional demands. Adolescents’ healthy diets are beneficial for their current and overall future healthy state as they will be set right from this age. 

Let’s take a look at why eating right is crucial for adolescents, ways through which healthy eating habits can be developed and key issues to consider on the journey.

Nutrition During Adolescent: Significance & Importance

Adolescents undergo significant physical and cognitive changes that require proper nutrition to support.

Growth Spurts

Growth spurts occur during adolescent ages and this brings about higher energy requirements, protein, vitamins and minerals for bone growth, muscular development and other bodily needs.

Hormonal Changes

The day to day life changes due to the hormonal changes arising from onset of puberty involves changes in metabolism, mood and energy. These swings are managed and balanced by taking a balanced diet which is essential for the development of the child.

Cognitive Development

It has been demonstrated time and time again that proper diet positively impacts growing brains and thinking ability. Fish, omega-3 fatty acids, iron and vitamins necessary for learning, concentration and for controlling emotions.

Physical Activity

These youngsters are involved in sporting activities, games among other physical activity hence demanding more energy and nutrients. It has been stated that fueling pre and post exercise is crucial to performance and muscle rebuilding.

Building Healthy Eating Habits

Not only does healthy eating in adolescents depend on the availability of good foods but also these teenagers need more than good foods; they need a healthy attitude towards these foods. Here are some tips for promoting healthy eating habits:Here are some tips for promoting healthy eating habits.

Focus on Balanced Meals

Ensure that your adolescent eats healthy meals with all the food groups including vitamins and mineral rich foods. A balanced meal is something that should be taken at least three times a day, and every meal should include protein which is lean meat fish, eggs, beans, whole grains, fruits, vegetables and quality fats.

Promote Regular Meals

Skipping meals especially in the morning leads to increased hunger leading to binge eating during the course of the day and reduced metabolism. Ask your teen to eat regular meals for the day and if he/she feels hungry in between, he/she should take healthy snacks.

Make Healthy Snacking Easy

Teenagers have their independence and most of the time choose to snack, it is therefore important that healthy snacks should be placed within their sight. Loose fruits, nuts, yoghurt, whole grain crackers and vegetables acting in combination with hummus should be available in the kitchen.

Involve Them in Meal Planning

Involve adolescents in making decisions about the kind of foods to be taken and the preparation process. Some of the benefits that are associated with involving them in the kitchen include the following; the children are able to learn about nutrition, they also get to develop cooking skills and last but not the least they are in a position to take full responsibility for their meals.

Encourage Hydration

One should recommend that adolescents take a lot of water with an emphasis on those who are dynamic in their activities. Reduce soft recommended beverages such as soda and energy drinks since they contain empty calories and little nutritional value.

Teach Portion Control

Support your adolescent into developing better understanding regarding portion control as well as intuitive eating. Not correcting or punishing a child for their misdeed by denying them a meal, or offering them food when they have been good, would only result in an unhealthy relationship with food.

Addressing Common Challenges

Eating habits are very crucial issues though adolescents experience a lot of difficulties in achieving good nutritional status. Here’s how to address some of the most common issues.

Peer Pressure and Social Influence

Youth are tender in manners and they have their role models, friends, peer pressure which influences what they take. In other aspects, promote healthy decisions even if one has to go against friends' decisions which might not be the best health wise.

Body Image and Dieting

Fears for body image can make some adolescents go through unhealthy dieting behaviours. Encourage a healthy body image by portraying the ideal body as one that is fit and strong, instead of skinny, and disapprove of any diets that are hazardous to one’s health.

Busy Schedules

With school, sports, clubs and other social related activities, adolescents’ schedules are tight and this hampers any change in eating habits. Support them in preparing healthy meals for school and other activities, they should try and seat the family for a meal where possible.

Media and Advertising

Teenagers are easily influenced by what they consume in the media and most of them are unhealthy foods. The best way of doing this is by ensuring that your teen learns how to analyse the adverts critically and separate marketing from nutrition.

This is particularly important to be achieved during adolescence years while creating healthy eating habits to cater for the rapid growth and development experienced during this age. You can assist your adolescent make healthy selections that will boost their health For the rest of their lives by eating better meals, advancing normal eating habits and managing some of these issues. It is also important to note that the relationship between us and the food that we eat is important too.