Dietitians of Canada

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Sep 01 2010

My teen seems to eat a lot of junk food: how can I get her to eat better?

Teens need plenty of food, calories and nutrients to fuel their rapid physical growth, which can result in a huge appetite and constant snacking.

Instead of fighting about the foods your teen snacks on, focus on the pleasures of eating good food together. Here are some tips:

Use Eating Well with Canada's Food Guide to help you shop

• Fill your shopping cart with vegetables and fruits. Look for ones that are dark green or orange. Keep the fridge well-stocked with them.
• Pick up whole grain cereal, bagels and whole wheat crackers.
• Look for yogurt and pudding in convenient, single-serving recyclable packages and low-fat milk and alternatives, including chocolate milk and fortified soy beverages. 
• Choose peanuts, raisins and cereal to make homemade trail mix.
• Try something different, like roasted soy beans, roasted red pepper dip or hummus and whole wheat pita.
• Buy baked munchies, instead of deep-fried brands.

Make it easier for your teen to eat well

• Offer regular meals and healthy snack choices and eat meals together whenever possible.
• Keep meals handy to warm up after sports practice or activities.
• Organize your kitchen so the healthiest choices are the easiest to grab.
• Have raw vegetables washed, cut and ready-to-go.
• Keep milk on hand and encourage your teen to quench thirst with water.
• Make your own popcorn, using your teen's favourite spice as flavouring.
• Put a bowl of clean fresh fruit on your kitchen table or counter top.
• Have whole-grain crackers and cheese on hand.

Work together

• Be a role model; your teen still watches and learns from what you do.
• Let your teen help make a list of healthy foods for snacks and meals, involve them in the grocery shopping, and get them to help prepare meals.
• Decide together about your teen's favourite “less healthy snacks”. It is important to offer healthy choices more often and limit, but don't forbid, less healthy choices.
• Discuss what foods you can serve when their friends visit.
• Start a new family tradition – aim for each meal to begin with raw vegetables or a salad.

Helping your teens make healthy choices takes a little planning, time and effort, but the investment will pay off for a lifetime.