Newswise — If you ask a teenager if they eat healthy and get enough exercise, you might get a sheepish look.
School classes are getting tougher, extracurricular activities are on the rise, college applications are on the horizon, and teens have a lot going on. Many of us are also starting to work, care for younger siblings, and take on other family obligations, even as our hormone levels, bodies, sense of self, and relationships with family and co-workers undergo significant changes.
“It’s all really great, but it can also be very overwhelming,” said Venus Karami, N20, director of pediatric nutrition at Solid Starts. Clinical nutritionist.
Erin Hennessy, chair and associate professor of research strategies at Tufts University’s Friedman School of Nutrition Science and Policy and director of the ChildObesity180 project, agrees. “Nutrition and exercise are the least of the things that teenagers have to worry about,” she says.
But as a public health concern, they are high on the list. Christina Economos, dean of the Friedman School and founder of ChildObesity180, says that, whether they know it or not, most teenagers are significantly falling short of the American Dietary Guidelines. .
They consume less fruits, vegetables, and whole grains and more added sugar, saturated fat, and sodium than guidelines recommend. And only one in five adolescents meets the Centers for Disease Control and Prevention’s guidelines for aerobic and muscle-strengthening activities (60 minutes of physical activity a day, 30 of which are “vigorous”).
According to Karami, due to demanding schedules and other factors, many teens have difficulty eating and staying hydrated regularly, which can lead to low energy levels and poor mood. It is said that there is
If left unaddressed, it can affect your health in the long run. If you don’t build enough muscle and bone, you can lose bone density as an adult. Adolescent obesity makes adults almost 18 times more likely to become obese, and almost 30% of teens today are overweight or obese, compared to 15% 60 years ago. Additionally, 10% of households with children in the United States are food insecure, and rates of eating disorders among teenagers are on the rise. The pandemic has made things worse, with many parents unemployed, teens stuck at home and high levels of stress across the board.
But there are things teens and the adults around them can do to encourage healthier eating and more exercise, Tufts experts agree, and there’s reason for optimism, Hennessy said. added.
“Over the past few decades, as obesity rates have increased, the interests of children, teens, and young adults have also changed, and their focus on food, food justice, agriculture, the environment, and how those parts are interconnected. “We also talked about whether or not the company is doing well,” Hennessy said. “They’re coming to the Friedman School with more understanding and knowledge about this field than I’ve ever seen. It’s great to see that kind of change and their personal commitment to those topics. That’s great.”
Nutrition and exercise challenges for teenagers
When children reach their teens, their needs for energy and nutrients skyrocket like never before as their bodies grow. Particularly important for this growth are protein (for all types of new tissue), calcium and vitamin D (for bones), and iron, especially for those who are starting to menstruate.
At the same time, teenagers’ schedules are becoming busier and their sleep schedules are changing, creating more barriers to eating regular meals and turning to snacking instead. They are eating less at home, where their parents provide healthy menus, and are eating more with friends or alone, and especially at high schools with nearby convenience stores, they are eating less fast food, processed food, and more. Snacks, sodas, and sports drinks are on the rise. “There is an entire system that promotes the production, distribution, access, marketing and palatability of unhealthy processed and ultra-processed foods,” Economos said.
Teens’ higher executive functions, such as impulse control and long-term thinking, are still developing, making it even more difficult to make nutritious choices in an environment already biased toward unhealthy options. Then, during adolescence, one becomes more self-conscious about one’s body and diet, increases social media surveillance and comparisons, increases levels of judgment from society with unrealistic expectations about body size and weight, and increases stress. This adds up to more emotional eating. .
“There’s a growth spurt, and your height and weight change in ways you’ve never seen before,” Hennessy says. “They may feel like they no longer have control over their body, which can cause stress and anxiety.”
Additionally, an increasing number of teens are suffering from food allergies, food intolerances, or medical conditions that require them to restrict their diet and the stress that comes with it. “We’re seeing a lot of over-restriction because people are afraid of accidentally ingesting something,” Karami said. “And this can affect many areas of your social life and life, such as hanging out with friends and participating in team sporting events.”
When it comes to physical activity, Hennessy pointed out that research shows that teenagers, especially those who identify as girls, are less physically active than younger children. This will help your team gain access to sports, exercise programs, or physical activity opportunities and support for participating in these opportunities. But to be physically active, you also need an environment like green space and a safe neighborhood to walk in. Many teens from marginalized communities don’t have this kind of access, she said.
And even parents’ best-intentioned efforts to improve their teenager’s diet and exercise can backfire. Research shows that an authoritarian parenting style, or a style that is high in control (lots of rules, restrictions, and controls parent behavior) and low in responsiveness (lack of permissiveness, warmth, and support), It has been shown to be correlated with eating disorder symptoms in youth up to the age of 10. 18 years old, high-risk behaviors such as substance abuse.
“Some young adolescents are more accustomed to rules and structures created and established by their parents,” Hennessy said, referring to developmental psychology concepts about the legitimacy of parental authority. “But older teens especially feel there are certain areas where parents shouldn’t set the rules, such as who their friends are, how they move their bodies, and what they consume. ” This can cause tension between parents and children.
Tips to promote better nutrition in teenagers
Considering these many factors, what can parents do to help their teens nourish their bodies and find an exercise regimen that works for them? Tufts experts say: They offered advice ranging from being aware of specific nutrients to involving teens in food decision-making within the family.
Margie Skeer, interim dean of the department of public health and community medicine at Tufts University School of Medicine, advised eating regular meals as a family. Family meals are associated with increased fruit and vegetable intake and lower rates of eating disorders in adolescents, as well as protective effects against other high-risk behaviors such as substance abuse.
We also recognize that there are many forces at work beyond individual choices, and we recognize that nutrition and exercise are not just an issue for teenagers, but also for the overall health of teens and their families. It is also essential to approach it as a function of the broader environmental context. Hennessy said.
Recognizing that there are many forces at work beyond individual choices, it is important to approach nutrition and exercise not as a problem for the teen, but as a function of the health of the teen’s family and the environment as a whole. Hennessy said.
“How can we help teens develop healthy relationships with food and exercise and develop preferences that will move them forward?” she asked. “How can those who don’t have a foundation build a foundation they can bounce back to for the rest of their lives, and how can those who do maintain it?”
start with yourself. “How do I get my teenager to diet and exercise?” is a common online search phrase related to teenagers and nutrition. But Hennessy suggested first taking a step back and asking yourself, “How am I modeling healthy behaviors for my child?” and a shift from focusing on one child to thinking about the whole family and how the whole family can support and adopt healthy eating and exercise behaviors.
Provides an unobtrusive structure. Structure refers to the way parents organize their child’s environment to promote their child’s abilities. What actually happens? Set rules and limits, provide limited or guiding choices, set routines, role model, and help teens with food preparation and meal choices. Get involved and ensure access to healthy food.
Know the nutritional needs of teenagers. In addition to talking to your pediatrician and nutritionist, Economos said you should also consult resources such as the Department of Agriculture’s MyPlate Nutrition Information for Teens. Make sure your teen is getting enough dairy products and plant-based dairy alternatives (for calcium and vitamin D), and enough iron sources such as lean meats, beans, leafy vegetables, and fortified cereals. Pay particular attention to whether or not there are any.
Be aware of changes and patterns. Rather than focusing on your teen’s size or weight, Hennessy says, you should be on the lookout for new behaviors such as skipping meals, eating significantly more or less, or increased stress levels around food. That’s what he said. Observe how often these behaviors occur, support your teen, and talk to your health care provider if you have concerns about specific behaviors.
Connect with your teen. Karami often asks about her teenage clients’ passions and interests, which can provide them with the will and the means to improve their health. Skeer not only spends meal time with teens (ideally at least half of the total meal), but also makes sure it’s quality time, meaning open communication and no distractions ( We emphasized ensuring a relaxed and supportive environment, free of phone calls, etc. “When parents eat with their teens, they are communicating to them that spending time together is important to them,” Skeer says.
empower your teen. Rather than prescribing healthy habits, Hennessy said, you should learn about your teen’s dietary goals (such as becoming a vegetarian) and help them achieve them in a healthy way. Economos emphasized the importance of involving children in meal planning and preparation from an early age and teaching them cooking skills and healthy eating approaches.
Look to local resources. Groups like Girls on the Run can help teenage girls go for walks, jogs, and runs around their neighborhoods with supportive adults, and local dance classes can provide cultural support. Economos said they can incorporate elements of entertainment and fun. Teens can come together to walk or train for a 5K, or even take free online classes on yoga and strength training. “Setting goals as a group and having a structure where people care about whether or not you show up is really helpful,” Economos said.
Find one small change that works.. It’s the small practical changes that make a difference, like swapping nuts for chips, setting an alarm on your phone and drinking water, dancing while listening to a Zumba video, or going to the park with friends and family. says Karami. Start with just her one.
Support balance and variety. In addition to physical health, Karami says it encourages an overall “food-related quality of life” for teens, especially those who worry about eating the wrong things. “One of the main things I am advocating is to minimize unnecessary restrictions and ease them so that we can restore flexibility, freedom and diversity to our lives. ” said Karami.
