Helping our teenagers thrive

When our children are little, it is relatively easy for us to manage the foods they are eating and to make sure they are having a balanced diet. With teenagers, the increased independence and busy lifestyles can result in poor food choices, skipping meals or reliance on fast food options. Many teenagers struggle to eat a decent breakfast in the mornings and some don’t eat anything for lunch at school so they really are running on empty…

These factors can contribute to sub-optimal levels of several essential nutrients, including zinc, magnesium, calcium, vitamin C, B vitamins, iron and essential fatty acids.

Teenagers may also be low in vitamin D due to spending large amounts of time indoors and limited exposure to the sun.

Most teenagers I know would completely freak out if they were asked to take 5-6 different supplements, so I usually recommend a quality multivitamin/multimineral that offers a combination of the nutrients they are lacking. This is one area where I advise clients to purchase a practitioner-only brand product rather than an over-the-counter supplement as practitioner brands generally contain higher doses and better quality forms of each nutrient.

I often also recommend a broad-spectrum probiotic (for gut health) and an Omega 3 supplement (for brain, immune and skin health).

Some teenagers may require higher doses of specific nutrients depending on their circumstances, for example, if they are vegetarian, if they are heavy exercisers, if they have severe acne or mental health issues. I will be discussing some of these issues in my later posts.

Whilst carefully prescribed supplements can make a big difference to your teenager's health, the best results are achieved when they are used in combination with diet and lifestyle changes so it is really important to look at what they are eating too!

Here are some simple dietary strategies to help your teenager make small steps towards a healthier diet that will increase energy, support growth, improve mood and brain health, reduce anxiety and balance hormones:

🍳 Include protein with every meal (especially breakfast), e.g. eggs, yoghurt, smoothies, peanut butter, chia pudding, bliss balls, tuna/salmon, chicken

🍓 Eat a piece of fruit every day

🥗 Aim to eat 2-3 serves of vegetables per day (start with one serve for kids who currently refuse to eat any). Veggie sticks and dips are a good place to start for those who are reluctant.

🍣 Reduce refined carbohydrates and processed foods – choose healthier options when out with friends, e.g. sushi, rice paper rolls, soups, salads, poke bowls

💧Drink 1.5 – 2L water every day and reduce or eliminate soft drink (including diet soft drink)

If you would like to check if your child is on the right track in terms of their diet, please visit www.nourishtothrive.com.au to find out more or book a free 15-minute discovery call.