Are you concerned about your teen's nutrition habits? As a parent, it's your job to be a good role model for healthy eating and also help them to problem solve some obstacles along the way. Read below to help your teen develop healthy eating habits that will last as they approach adulthood.

Did you know that many teens need more of these nutrients:

Calcium  to build strong bones and teeth.
Vitamin D to support bone health.
Potassium  to help lower blood pressure.
Dietary fiber to digest your food better and feel full.
Protein to grow and develop strong muscles.
Iron to support growth.
 

Healthy eating involves controlling how much and what types of food you eat. Help your teen to identify the types/portions of foods that they are consuming most often.

Learn appropriate food portions:
A portion is the amount of each food you eat in one setting. Many people eat larger portions than they need, especially when eating away from home.  Follow & share the tips below to control portions.

When eating away from home:
- Limit the amount of fast food you eat. When you do get fast food, decline the super-sized or value-sized options, like those that come with value meals like fries/sodas.
- Choose salad with low-fat dressing, a sandwich with mustard instead of mayo, or other meals that have fruits, veggies, and whole grains.
- Choose grilled options, like chicken, or remove breading from fried items. Avoid meals that use the words creamy, breaded, battered, or buttered.

When eating at home:
- Take one serving out of a package and eat it from a plate/bowl instead of eating straight out of a box or bag. 
- Avoid eating in front of the TV or while you are busy with other activities. You can consume more calories than necessary in a short amount of time when distracted.
- Eat slowly so your brain can get the message that your stomach is full. It takes about 20 minutes before it gets the message.

Smart Snacking for Your Teen:  Keep your fridge and pantry stocked so that your teen has a better chance of choosing healthy foods in between meals.

- Peanut butter on whole grain bread or crackers
- Apples, berries, or grapes
- A handful of walnuts or almonds
- A small bag of baby carrots
- A low-fat or fat-free yogurt
- A string cheese 

Teach Your Teen about the Nutrition Facts Label: Focusing on just a few nutrients can make label reading more manageable for teens.  Start by encouraging teens to look for foods rich in fiber. Fiber is found naturally in a variety of healthful foods including whole grains, fruits, vegetables and beans. For foods to be careful of, have teens watch out for those with lots of added sugars and salt.

In Lincoln, NE, Nebraska Weight Management Institute is committed to helping people maintain their weight loss plans. Kind and compassionate, these health care professionals have more than 20 years of experience personalizing their services to suit customers' needs. Call (402) 483-4770 today to get back on track, and learn more by visiting the website. 

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