Growing teenagers require more calories daily than adults. The average teenage boy needs 2800 calories per day for appropriate growth, while the average teenage girl needs 2400. The average adult, in comparison, needs 1800 - 2000 calories per day to function optimally.

As a parent, you control the types and amounts of food in your home. It is important for you to take charge of your teenager's health, and be sure that this food is nutritious. Foods packed with empty calories may taste better, but they are expensive and can lead to long-term health problems. By buying and cooking healthy meals and snacks, you are teaching your teen healthy eating habits to last a lifetime.

Follow these guidelines to ensure that your teen gets a nutritious diet:

Make meal times family time: Whenever possible, eat meals as a family. Offer a variety of nutritious foods, and let your teen choose what he or she eats. Discuss your day over dinner, and make plans for the rest of the week. Keep conversation light, but make sure you teenager knows that dinnertime with the family is not optional. This helps you to ensure that your teenager gets at least one healthy meal a day.

Stock healthy foods and snacks: If you buy chips and lollies, your teen will eat chips and lollies. If nutritious snacks are available and convenient, your teenager is more likely to eat them. After grocery shopping, rinse and chop veggies and make a convenient platter in the fridge. Stock up on dried fruit, muesli bars, and other healthy snacks. Teenagers are always on the go, and portable foods are a big hit in most households. This doesn't mean you can never buy ice cream again; only that it is wise to provide other options.

Add 'filler foods' If you're concerned about your teen getting enough calories, provide nutritious filler foods with dinner. Offer a main dish, salad, and a high carbohydrate side, such as whole-wheat pasta or brown rice. Giving your teen multiple high calorie, but nutritious options is a good way to squeeze in vitamins and minerals along with the calories.

Let your teen help: Include your teenager in the meal planning process. If broccoli has suddenly become 'gross', then ask her what vegetable she would prefer. Let her help you choose side dishes, plan menus, and cook meals. By allowing your teenager to help you with the grocery shopping and meal preparation, you are teaching him skills that will last a lifetime.

Be their nutritional guide: As you grocery shop with your teenager, help them learn to read labels. Teach about your bodies need for different types of food - carbohydrates, proteins, vitamins, and minerals. Many adults make poor food choices because they were never educated about how to make good ones! This is your chance to help your teen learn healthy eating habits. Teach him or her to read nutritional labels, and to look out for ingredients such as trans fat and high fructose corn syrup. An educated teen is more likely to make positive choices.

As a parent, it can be difficult to help your teen make the proper food choices. You may be exasperated as you prepare another nutritionally balanced meal, only to have your picky teen turn up her nose at it. The key is persistence and patience. Talk to your teen, and find out what types of food he or she prefers. Then do your best to make healthy reproductions of these recipes.

Be sure to include our teen in the meal planning process. If he or she hates vegetable soup, for example, and you insist on serving it one night a week, you are setting yourself up for a weekly battle. Find out what types of food, textures, and flavour your teen prefers, and work within these preferences when possible. Your teenager will learn that his preferences are important, and that he can add to the value of family meal times.

It is unlikely that your teen will ever clamour for more vegetables on their plate. However, by stocking nutritious foods and snacks, and allowing them to help you with grocery shopping and meal preparation, you are enabling them to make healthy choices later in life. Equip your teen with some nutrition knowledge today, and rest assured that you are helping their health for a lifetime.

Article by Rachel Goodchild

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