As your child gets older, you do not have as much control over what your teenager eats. Your adolescent is probably spending more time out of the house — which means grabbing a bite at a friend's house, fast food restaurant, the mall or at a party. This makes it even more crucial for you to have a variety of healthy foods at home for your teenager. Be a positive role model and support healthy eating habits that can take your child into adulthood.

The following points are common nutrition issues for teens.

Change in Eating Habits

Whether your teenager is thinking of becoming a vegetarian or has found a new diet to help control body weight, make sure you are aware of what is healthy and what is not. The best approach to healthy eating is following Canada's Food Guide.      

The latest findings reveal that as a child gets older the number of meals eaten together as a family decreases. Busy schedules, working late, after-school programming and visits with friends all contribute to families not eating together. This is especially discouraging as family meals have been linked to eating more fruits and vegetables, dairy foods and less soft drinks and fried foods.

Eating together as a family can make your teen nutritionally healthier. It can also lead to better communication, relationships and decreased risks. Plan ahead and make family meals a priority. Use meal planning tips and stress the importance of eating together as a family.

Vegetables and Fruit

Like adults, teens do not usually get the daily recommended servings of vegetables and fruit.  Unfortunately, foods that are high in unhealthy fats, sugar and salt may take the place of nutritious veggies and fruit, in a teen's diet. Find out the benefits of eating ample amounts of vegetables and fruit and be a role model to your children.   

Milk and Bone Health

The teenage years are a very important time for building strong bones. It is during these years  the body is able to continually build bone mass through a healthy diet packed will calcium and vitamin D. As an adult, the body cannot build bone mass and must rely on what it already has. 

Research reveals youth do not get adequate milk and dairy products — prime sources of calcium and vitamin D. Encourage your teens to drink 2 cups of milk or fortified soy beverage everyday, plus an additional 1-2 servings of milk and alternatives to get adequate bone-building nutrients.  

Healthy Body Weight and Body Image

If you suspect that your teenager is overweight, discuss this with your physician. Remember,  children grow at different rates; some get taller before they fill out and others fill out before they reach their full height. It is important to foster a healthy body image in your children, so they feel good about themselves. This leads to higher self-esteem and most often to making healthier and overall more positive life choices. 

Breakfast

The latest research finds more than half of teens do not eat breakfast. As teens get older, the chances of them eating breakfast decreases. A healthy breakfast helps kids think clearer and get higher grades. Students who eat breakfast on a regular basis are more likely to have a healthier diet overall, compared to those who do not eat breakfast. If your child does not eat breakfast at home, see if your secondary school has a breakfast program. If not, talk to the principal and inquire about having one at the school.

Get Involved In Your Teen's School

Providing healthy foods for your children at home is a great start, but there is more you can do to ensure your children get healthy messages. Contact your teenager's school administrator and see if you can get involved in promoting healthy eating messages in the classroom and in the school. Students are more likely to continue eating healthier, if they receive healthy eating messages from a variety of places (like at home and at school), and from an array of people (like parents, teachers, coaches and peers). Learn more about Secondary Schools and how to help build a healthy nutrition environment