Eating well is often hard for teens. Hanging around with friends, frequenting fast food outlets and snacking can lead to excessive intake of fat, sugar and calories and insufficient intake of important vitamins and minerals. Adolescence is a time of increased nutrient needs. During the rapid growth of puberty, the body has increased need for calories and key nutrients including protein, calcium, iron, folate and zinc. Iron and calcium are particularly important nutrients for your body during adolescence.

So, what exactly can parents do to instill healthy eating habits in their kids, without causing World War III at every meal? Simple things like getting kids involved in food preparation; inspiring them with your own healthy choices; and even just simply turning off the television, can make a huge impact on your child’s lifelong relationship with food.

Top tips to promote healthy childhood eating

• Have regular family meals. Knowing dinner is served at approximately the same time every night and that the entire family will be sitting down together is comforting, which also enhances appetite, and provides a perfect opportunity for your children to share what's on their minds.
• Get kids involved. Children enjoy helping adults’ grocery shop, selecting what goes in their lunch box, and preparing dinner. It's also a chance for you to teach them about the nutritional values of different foods, and (for older children) how to read food labels.
• Make a variety of healthy foods available. Keep plenty of fruits, vegetables, whole grain snacks and healthful beverages (bottled water, milk, herbal tea, occasional fruit juice) around and easily accessible so kids become used to reaching for healthy snacks when they're hungry.
• Let them choose. Don't make mealtimes a battleground by insisting a child clean the plate, and never use food as a reward or bribe.

Special nutritional needs for teens

Kids and junk food

If you've been following the guidance and suggestions given so far, your kids are probably well on their way to lifelong healthy eating habits. But outside forces can make it difficult for kids to avoid the siren song of junk food. Even at school, vending machines and unhealthy cafeteria choices can be pitfalls to healthy eating. Parent activism can make the difference in school nutrition: under pressure from parents, some schools now ban soft drinks and junk food altogether; others have installed vending machines that offer healthy alternatives.

At home, if your kids are clamoring for junk food, you can try substituting some healthier alternatives, such as:

Eating out with kids: fast food and restaurant nutrition for children

Nearly one-third of children eat fast food every day, and those children who do eat fast food tend to consume more calories on a daily basis. These increased calories lead to increased pounds and add to the child's risk of becoming overweight.

Granted, it might still be challenging to persuade your youngster to order a salad instead of a cheeseburger, but you can steer them towards healthier options. Some important tips to remember about fast food/restaurant dining for kids:

• Soft drinks are highly caloric and not nutritious – kids should have water or milk instead.
• Avoid chicken nuggets – sorry imposters of real chicken.
• Skip the fries – Consider taking along a bag of mini carrots, grapes or other fruits and vegetables to have instead. This will add vitamins and fiber to the meal.
• Order the kid's meal with some substitutions – Children often love the kid's meal more for the fun box and toys than for the food. Ask to substitute healthier choices for the soda and the fries if possible. Many restaurants are making it easier to substitute, and all usually have water and milk available as beverage options. In sit-down restaurants, help them opt for chicken and vegetables or spaghetti with tomato sauce rather than a big plate of macaroni and cheese.
• Remember that you are modeling food habits – When you are eating out with the kids, follow healthy eating guides yourself!

Healthy choices at fast food restaurants

When you think of fast food, big chains such as McDonalds, Pizza Hut, or Burger King usually come to mind. But healthy eating guidelines apply to a wide variety of eateries, including “fast casual” chains with full service, mall food courts, and buffet or cafeteria style restaurants. Whether you eat in or take out; choose your own food at a buffet or wait in line to order; you can learn to make healthy food choices.