Teens need regular meals, mostly whole foods, fewer sugary drinks, and about 60 minutes of activity a day. What helps most isn’t a lecture. It’s a house where nutrition and physical activity are part of everyday life, parents who model it, and a relaxed attitude. Be careful with weight talk, and call your pediatrician if something seems off.
Here’s a thing parents tell us all the time. “My teen only eats when I’m not looking.”
By high school, kids are making more of their own food choices. They grab something between classes, order with friends, eat at 10 p.m. after practice. You can’t follow them around, and honestly, you shouldn’t.
So what can you do? Quite a bit – actually. It just looks different than it did when they were seven.
Start with what the guidelines say.
Let’s get the numbers out the way.
According to the CDC – based on the Physical Activity Guidelines for Americans, children and adolescents ages 6-17 should engage in 60 minutes or more of moderate-to-vigorous physical activity daily.
Vigorous activity, muscle strengthening and bone strengthening should all be observable at least 3 days per week.
(Source: CDC, Physical Activity Guidelines for School-Aged Children and Adolescents)
That sounds like a lot until you count what already counts.
- Gym class.
- Practice.
- Walking the dog.
- Dancing around the kitchen.
- A pickup game at the park.
- Push-ups and jumping around cover the muscle and bone part without anyone needing a gym membership.
For food, the CDC describes healthy eating as plenty of vegetables, fruits, protein foods, dairy without added sugars, healthy fats, and whole grains, while keeping added sugars, salt, saturated fat, and trans fat low.
It’s a general-population page, not a teen-specific one but it’s a good compass.
Okay. That’s the “what.” The harder question is the “how.”
Make the easy choice the good one.
Teens go for whatever’s easiest. That’s not a character flaw. That’s just being sixteen.
So work with it.
If there’s fruit on the counter, someone’s going to eat it. If there’s yogurt, string cheese, nuts, and hummus in the fridge, those become the after-school snack. If there are six kinds of soda, well, you know how that goes.
You don’t have to throw out every treat. Just make sure the default is decent, and the treats are treats.
And speaking of after school. Have food ready. Teens come home hungry enough to eat the doorframe. That’s the moment to have something real out, not a bag of chips by default.
Don’t skip the family table (when you can).
Nobody’s saying every night. Life is busy. But a few times a week, sit down together if you can.
It’s less about nutrition and more about connection. Teens who talk to their parents over dinner tend to open up about other stuff too. Food just happens to be on the table.
And let them cook sometimes. Even two or three simple meals, like pasta with veggies, a stir-fry, or tacos, are a gift. They’ll need that skill sooner than you think.
Let them choose how they move.
If you force a teen into a sport they hate, it usually doesn’t last. And now they’ve also decided exercise is miserable.
Let them try things instead. Dance. Climbing. Lifting. Running. Swimming. Skating. Martial arts. Walking with a friend. If something doesn’t stick, fine. Try something else.
What you want isn’t a perfect routine. It’s a teen who finds something they like enough to keep doing.
Watch how you talk about bodies.
This one matters a lot, and it’s easy to get wrong without meaning to.
Skip comments about your teen’s weight or shape, even the well-meant ones. Skip negative talk about your own body in front of them too. They hear it.
Talk about what food and movement do for them instead. Energy for practice. Focus for a test. Strength. Better sleep. That kind of thing.
Sleep and screens are part of this too.
When teens are short on sleep, everything gets harder. Mood, focus, appetite, and the urge to move all take a hit. A steady bedtime helps. So does leaving phones to charge outside the bedroom.
Screens don’t need to be banned. But long scrolling sessions can crowd out movement. Try screen-free meals and short stretch or walk breaks during long study sessions. Small stuff.
A note for athletes.
Teen athletes need to eat, and eat enough. Pack snacks for practice. Don’t skip meals before games. Send a water bottle. And if your teen drinks energy drinks often, bring it up with your pediatrician.
When to call the doctor.
Most of this is normal teen stuff. But sometimes it isn’t.
Reach out if you notice:
- Big changes in how they eat
- Skipping meals often, or cutting out whole food groups
- Intense worry about weight or body shape
- Exercising too much or exercising when sick or hurt
- Dizziness, fainting or constant exhaustion
- Sudden weight changes
- Sadness, anxiety, or mood swings
- Diet pills or supplements
Some of these can be signs of an eating disorder or another health problem. Getting help early makes a real difference. If you’re not sure, just call. Checking is never the wrong move.
If your teen is in crisis or talking about hurting themselves, call or text 988. In an emergency, call 911.
How Metroplex Pediatrics can help.
At Metroplex Pediatrics, we care for kids from newborns through age 18, including teens. Checkups are a good time to bring up growth, eating, activity, sleep, or anything else on your mind.
We’re warm and family-focused, and we want you to feel heard. Check out our services, meet our team, or read about us.
Questions parents ask.
Is it okay if my teen skips breakfast?
It’s really common. Something quick, like yogurt or a banana, beats nothing. If you’re worried, ask your pediatrician.
Should I put my teen on a diet?
Talk to a doctor first. Dieting can backfire in teens. Focus on habits instead.
What if my teen hates sports?
They don’t have to play one. Dance, hiking, walking, and lifting all count.
Are energy drinks okay?
Many are high in caffeine and sugar. Check with your pediatrician.
How do I bring it up without a fight?
Stay calm, ask questions and keep it about energy and health.
Take the next step.
Got questions about your teen’s health? We’re glad to talk.
- Contact us
- Call (817) 922-0800
- Check our FAQs
- Read more on our blog
This article is for general information only and isn’t medical advice. Talk to your child’s doctor about your teen’s needs.
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