Eat Well Be Active - Healthy Kids for LifeTips for teenagers
"Teenagers' nutritional needs increase to support rapid growth and development," says Queensland Health Senior Public Health Nutritionist, Mathew Dick.
"Also, as commitments from school, peers, family and sport increase, meals may be replaced with snacks throughout the day.
"This can lead to eating too much of the wrong types of food, such as fast food and soft drink, so it's important teenagers have a range of healthy food options to choose from," says Mathew.
Teenagers are also at a higher risk of body image concerns, which may lead to skipping meals and avoiding certain foods. Girls especially may start skipping breakfast, which is not a good weight maintenance or weight loss strategy.
Eating nutritious food throughout the day will help teenagers feel better, have more energy and maintain a healthy weight into adulthood.
A range of healthy snack ideas are listed at Smart choices for school children.
For more information visit Nutrition Australia.
Teenagers in the kitchen
A great way to get teenagers involved in learning about and eating nutritious food is to have them help you prepare meals. When they are ready, they can even prepare meals the whole family can enjoy. Apart from the time you'll save, you'll be making sure that when they leave home, they will still be able to enjoy healthy, nutritious food everyday.
Here are two quick, easy recipes you can make together for the whole family to enjoy.
Speedy bean casserole1
Ingredients
- 2 tsp olive oil
- 1 clove garlic, crushed
- 2 cups onion, chopped
- 1 vegetable stock cube
- 1 cup water
- 1 carrot, diced
- 1 zucchini, diced
- 2 potatoes, diced
- 1 X 410g can crushed tomatoes
- 1/4 cup tomato paste
- 1 X 300g can red kidney beans, drained and rinsed
- 1 X 300g can chickpeas, drained and rinsed
- 1 tsp paprika
Note: you can use any vegetables you like
Method
- Heat oil in non-stick saucepan and saute garlic and onion until tender.
- Dissolve stock cube in water and add to pan. Add carrot, zucchini and potato and simmer five minutes until vegetables are soft.
- Add tomatoes, tomato paste, beans and paprika.
- Cover and simmer for 10 minutes, then serve.
1 Recipe adapted from Make it Easy! Fortuity Pty Ltd, 1998
Healthy home made pizza2
Ingredients
- Pita bread (for the base)
- Jar pasta sauce or tomato paste
- Chilli, garlic and herbs (optional)
- Handful of one or all diced: capsicum, tomato, onion, mushroom, zucchini, olives, anchovies, pineapple
- Handful of lean ham OR cooked lean meat OR tuna
- Handful low fat grated cheese
Method
- Spread base with tomato-based sauce.
- Sprinkle with chilli, garlic and herbs (optional).
- Top with a selection of the above toppings and cheese.
- Grill until cheese is melted and pizza heated through.
2 Adapted from the Active for Life website.
A few words on eating disorders3
Eating disorders such as anorexia nervosa or bulimia can be triggered by a range of factors, but tend to arise from negative attitudes, anxiety, low self-esteem and some relationship-related stress.
Parents and carers play an important role in helping to prevent eating disorders and promoting positive body image in children.
As a parent or carer, you can help by:
- Encouraging positive self-esteem.
- Allowing children to eat when they are hungry and stop when they are full.
- Encouraging and participating in regular, but not obsessive, physical activity to help maintain healthy weight and foster body confidence.
- Not labelling foods as 'good' or 'bad' and not using food as either a bribe or punishment.
- Accepting that children are likely to have different eating habits from adults. For instance, they may require more food, more frequently during the day, or they may go through periods of liking or disliking particular foods.
- Not crash dieting – aim for healthy weight for you and your children by balancing food intake and physical activity.
- Encouraging acceptance of a wide range of body shapes and healthy weights.
If you think your child may have an eating disorder, discuss this with your general practitioner. They can make a referral to a child and adolescent mental health service or other mental health professional.
For more information contact:
- Your general practitioner, who may refer you to other specialists who work with children and adolescents such as a private psychiatrist, psychologist or paediatrician.
- Your local Community Health Centre.
- If more specialised assessment or intervention is required, general practitioners, schools or other health professionals can make a referral to a Child and Youth Mental Health Service (CYMHS) – listed under Health in the White Pages.
3 Queensland Government (2005), Eat Well Be Active - Healthy Kids for Life The Queensland Government’s first action plan 2005-2008 pg 30