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Eating healthy at home

Mission: Healthy Kids

 

Explore fun videos, recipes, interactive mini-lessons and activities to learn more about the basics of nutrition and the importance of healthy eating.


 

Cook at home

Cooking at home can be a great way to teach your teen an important life lesson, plus it’s a great way to spend time together. It can also help avoid making unhealthy choices at restaurants as those meals often have higher amounts of calories, saturated fat and sodium. When your teen helps to prepare the meal, they may be more willing to try some new foods that they don’t typically eat.

Another benefit of eating at home is the ability to control portion sizes. Half of the plate should be fruits or vegetables, a quarter protein and a quarter whole grains.

Watch the videos below and download the recipe sheets to get your teen involved in cooking at home.


Check out this no-bake energy balls recipe sheet for instructions and additional tips.

Download the cauliflower fried rice recipe sheet for instructions.

Check out this sweet potato fries with chipotle yogurt dip recipe for instructions and safety tips. 

Shop together and keep healthy foods in the house

Shopping togetherStart by making a list of things you need to help keep you on track while shopping.  Be sure to include a variety of food groups and healthy options for breakfast, lunch and dinner, as well as snacks and treats. Use this as an opportunity to teach your teen about reading food labels to help them become more aware of what they’re putting into their body.  Pay close attention to serving sizes as well as the amount of sugar and sodium in foods!

Keeping healthy foods at home in the fridge, freezer and pantry will increase the likelihood that your teen will make healthier choices. Also, consider keeping a bowl of fresh fruit on the counter or o to encourage kids to eat a healthy snack. Keep things that are less healthy (chips, cookies) out of sight, so they are not the first thing that kids reach for. 

 

Meal plan together

Allow each teen to plan one healthy meal or snack using MyPlate concepts to encourage portion control and incorporate the five food groups appropriately. As they get better at it, your teen/s could plan an entire day’s meals or all dinners for one week. Then use their planned meals to create your grocery shopping list.  

Make meal times enjoyable

Make meal times more enjoyableAll kids, even teens, are more likely to make healthy food choices when they see their parents modeling healthy foods choices in a pleasant environment. Set the expectation that everyone should make it home for family dinner whenever possible and make your meal time enjoyable. Turn electronics off and ask kids about their day and what’s on their mind. Save unpleasant topics for a different time, so kids view their time at the table as something they can look forward to. 
While you’re eating together, take this time to have some meaningful conversations with your kids.  Topics could include:
Talking about the best part of the day
Current events that are happening in the community or nationwide
Plans for the evening or for the rest of the week
 

Choose healthy drinks

Sugar and calories are often hidden in beverages such as sports drinks, juices, soda, flavored milks and teas, and there usually aren’t nutrients in these beverages. Stick to water or low-fat milk to avoid these extra calories. 

Healthy snack ideas

Kenadee and MattSnacks can help your teen stay energized as well as keep their bodies and minds healthy. Planning ahead and doing things like pre-portioning snacks the night before can help your child make healthier choices and prevent overeating. Snacks should include complex carbohydrates, low-fat protein and low-fat dairy, so things like fruits, vegetables, nuts and seeds, low-fat milks, yogurt, and lean chicken or turkey are all great choices. Try these quick and easy snack ideas at home: 

o Apple slices, celery or carrots with peanut butter
o Cut raw veggies with two tablespoons of ranch dip
o Low-fat yogurt with one tablespoon of walnuts
o Hummus on a whole wheat pita
o Popcorn with herb seasoning
o Edamame
o Fruit smoothie
o String cheese and whole grain crackers or grapes

Encourage your teen to eat all their meals in the kitchen or at a dining room table. This will help them be more mindful of what they are eating and what their portions are. It will also keep your couch and their bedroom cleaner! 

 

Helping you eat healthy

The importance of breakfast

Healthy BreakfastEating breakfast can help teens improve their concentration in school and increase the amount of energy they have throughout the day. Some studies have shown that starting the day with breakfast is linked with better test scores. It’s also important to help teens get the amounts of vitamins they need and it can help maintain a healthy weight. 

Good options for breakfast include:
Low-fat yogurt with berries
Whole grain toast with peanut butter and a banana
Scrambled eggs with salsa and cheese on a whole wheat tortilla
Apple and a granola bar that contains fiber
 

Vitamin needs for teens

Eating a balanced diet is the best way for teens to get the vitamins and minerals that are needed each day. Important vitamins and minerals for teens include: Vitamins A, B, C, D and E as well as calcium, iron, magnesium, phosphorus, potassium and zinc. 

Check out this table for more information on the vitamins that your teen needs and where to find them.
 
 

How much should teens eat

The amount of food that your teen should eat varies best on their activity level. Here are some healthy eating tips to keep in mind: 

o Make half of your grains whole grains (for example: brown rice, whole wheat bread, whole grain pasta)
o Half of your plate should be made up of fruits and vegetables
o Choose low-fat or fat-free milk and yogurts
o Eat a variety of proteins

You can use this MyPlate Plan tool to figure out how much you or your teen should be eating from different food groups based on age, sex, height, weight and activity level.  

 

Talking to your teen about healthy food decisions

When talking to your teen about food, try to avoid using words like “good” and “bad” to describe foods. Instead, emphasize the need for a balanced diet and appropriate portion sizes and discuss the benefits of healthy foods. If your teen makes an unhealthy food decision, try to redirect them to a healthy option instead of reprimanding them. Involve your teen when you’re planning meals for the week, and when possible, take their suggestions into account. 

Encouraging healthy weight management

What to do: 
Ask questions like “How do you think you could be healthier?” or “What could we do as a family to make better choices?”
Offer teens nutritious food at meals and as snacks, and allow occasional treats. 
Model eating healthy foods and talk to your teens about how they help your body. 
Direct encouragement toward actions that can be controlled rather than physical appearance. “I’m so glad to see how active you’ve been this summer!” instead of “Wow, I can tell you’ve really gotten thinner!”

What not to do:
Do not brush off or avoid the topic of weight or body image if your teen brings it up. Ask open ended questions to gather more information. There is usually a reason, like bullying or peer pressure, they are bringing up this concern in the first place. 
Do not restrict food at meals or promote “dieting.” Instead, encourage a structured eating schedule that limits grazing. 
Do not encourage the use of food as a reward. Giving unhealthy food as a reward sends a message that these foods are more valuable or special than healthy ones, a mindset that can stay with a child for life.

 

Resources and online activities

  • Check out this tip sheet about nutrition labels.
  • This sheet on healthy food shopping can give you some tips for making healthy choices at the grocery store.
  • Learn more about vegetarian diets by checking out this fact sheet.

 
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