Does your teen leave the house each morning without grabbing breakfast, not even a piece of toast with peanut better? A recent study shows that nearly 75% of teens don’t eat breakfast, and we here at Bay Street Pediatrics know this is a real obstacle to good health, mental wellbeing and academic success.
As children grow, they normally gain more and more freedom to make their own food choices. Unfortunately, because of busy schedules, parents may not notice what teens are actually eating. How can we help our teens make healthier food choices to enhance their wellbeing, help prevent chronic disease and eliminate obesity?
Recent research shows that America’s teens are struggling to maintain a healthy diet. Just over 50% of American teens are averaging one or more servings of fruits and vegetables daily; nearly 50% of still-developing children are not getting important nutrients on a regular basis. And those 75% of teens starting their day without a breakfast of any kind are compounding nutritional deficits and impairing their physical, mental and academic functioning.
Teenage nutrition can be difficult to discuss because every teen’s nutritional needs are different. The USDA developed a MyPlate system for determining appropriate diets depending on the age, sex assigned at birth, and activity level of the child. Even though physical height growth tends to stop by late adolescence, teens are still developing physically, intellectually, and emotionally, requiring large supplies of nutrient-rich calories.
The key phrase there is “nutrient-rich.” Your Bay Street Pediatric providers recommend teens meet their calorie requirements by eating a variety of foods that provide a range of nutrients. Macronutrients like protein, fat, and carbohydrates can come in a variety of healthy forms such as lean proteins like chicken and beans, unsaturated fats like avocado and nuts, and complex carbohydrates like vegetables, quinoa and lentils.
Sadly, teenagers who are on the go with more personal freedom tend to eat convenient, ultra-processed foods which contain red meat, saturated animal fats and refined white flour, along with excessive salt and added chemicals and preservatives. Researchers are finding clearer and clearer connections between ultra-processed foods and obesity, high blood pressure, heart disease and many types of cancer. Even if your teen isn’t overweight, these foods do not provide the right blend of nutrients essential to healthy physical and mental development.
Many micronutrients are needed to maintain healthy biological systems, but teenagers tend to run low on several key elements. Research suggests that anywhere from 21-42% of teens have a Vitamin D deficiency. Vitamin D, which we get from exposure to the sun as well as from our diet, helps the body process calcium and ensures proper bone growth and development. Proper vitamin D levels aren’t much help if the teen diet doesn’t include calcium as well, and research suggests teens aren’t getting enough calcium in their diet. Low fat dairy products provide an excellent supply of calcium and vitamin D while also limiting unhealthy fats.
In addition to vitamin D and calcium, research shows that teens need to pay attention to their iron intake. Iron deficiencies are more common in teenage girls than boys, particularly around the onset of menstruation. Iron can be found in animal protein, green leafy vegetables and legumes like peas. In addition to fueling growth and development, proper nutrition makes it easier to regulate mood and attention.
The CDC warns that poor nutrition during adolescence represents a public health problem as less healthy teens grow into chronically unhealthy adults. The best way to ensure teens have a good understanding of their nutritional needs is to talk about the nutritional value of the foods you eat. Eating together as a family and communicating about eating can help your teen make better nutritional choices now and as they grow into independent adults.
Concerned about your teen’s diet? Message us through your patient portal. We’ll be happy to help!