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Healthy Living For Adolescents


What should I know about my child's development during adolescence?

Your child will have a growth spurt during adolescence. This growth spurt and other changes during adolescence may cause him to change his eating habits. His appetite will increase so he will eat more than usual. As he becomes more independent, he will make more of his own food choices. Your child should follow a healthy meal plan that provides enough calories and nutrients for growth and good health. He should also get regular physical activity.

What are some guidelines for helping my child make healthy food choices?

  • Encourage your child to eat regular meals and snacks, even if he is busy. He should eat 3 meals and 2 snacks each day to help meet his calorie needs. He should also eat a variety of healthy foods to get the nutrients he needs, and to maintain a healthy weight. You may need to help your child plan his meals and snacks. Suggest healthy food choices that your child can make when he eats out. He could order a chicken sandwich instead of a large burger or choose a side salad instead of French fries. Praise your child's good food choices whenever you can.
  • Encourage your child to get enough calcium each day. Calcium is needed to build strong bones. Children who are 9 to 18 years old need 1300 milligrams (mg) of calcium each day. To get enough calcium, your child should eat foods high in calcium. Good sources of calcium are low-fat dairy foods (milk, cheese, and yogurt). Other foods that contain calcium include tofu, kale, spinach, broccoli, almonds, and calcium-fortified orange juice.

What are some healthy foods I can provide to my child?

  • Provide low-fat dairy foods. Dairy foods are a good source of calcium. Dairy foods include milk, cheese, cottage cheese, and yogurt.

What are some foods that my child should limit?

  • Foods high in fat and sugar do not have the nutrients your child needs to be healthy. Foods high in fat and sugar include snack foods (potato chips, candy, and other sweets), juice, fruit drinks, and soda. If your child eats these foods too often, he may eat fewer healthy foods during mealtimes. He may also gain too much weight. Your child may not get enough iron and develop anemia (low levels of iron in his blood). Anemia can affect your child's growth and ability to learn. Iron is found in red meat, egg yolks, and fortified cereals, and breads.

How much physical activity does my child need each day?


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