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Encourage Healthy Habits

Teach your teen how to take care of their bodies. Rather than set ground rules about hygiene and fitness, which can backfire by making them self-conscious or defensive, talk to them about how good self-care feels. That means emphasizing the importance of nutrition, physical activity, and sleep.

Diet and nutrition

Many adolescents don’t get enough calcium, iron, zinc, and vitamin D. A well-rounded diet should help your teen get all the essential vitamins and minerals they need from food, without the need for supplements.

Teens should aim for a caloric intake that’s appropriate for their age, size, and activity level. Generally, boys need about 2,800 calories per day and girls need around 2,200 calories per day.

Teens make many of their own food choices, which might mean grabbing fast food with their friends. It’s important to educate your teen about making nutrient-rich food choices and to keep the focus on health, instead of weight. Discuss the importance of fueling their body and brain. Stock the kitchen with healthy fruits and vegetables, and reserve sugary, high-fat items for an occasional treat.

“With increased focus on body image and appearance, teens may also develop patterns of eating or restricted eating related to body image concerns,” explains Katie Reynolds, PsyD, a professor at the University of Colorado School of Medicine and psychologist at Children’s Hospital Colorado.

Be on the lookout for dieting and body image issues. Eating disorders often emerge during the teenage years.

Physical activity

Teens should get about 60 minutes of physical activity most days. Cardiovascular exercise—the kind that gets your heart pumping and makes you a little out of breath—is most important.

If your teen isn’t interested in joining a sports team, don’t force it. Help them find something they genuinely enjoy. If your teen isn’t into organized sports, encourage them to try:

• A daily walk or a bike ride
• Indoor rock climbing wall/gym
• Kayaking or paddle boarding
• Martial arts or kickboxing class
• Yoga

Sleep

The American Academy of Pediatrics (AAP) recommends teens receive between 8 and 10 hours of sleep each night. Early school start times can make it difficult for teens to get the recommended amount of sleep. Their biological clocks cause them to stay up later and sleep in longer.

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Parents / Emily Roberts

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