Teen Nutrition: Fueling Growth, Health, and Confidence
By Dr. Lisa Tritto, MD, Pediatric Obesity Specialist & Audrey Miller, RD
Teen years are a critical period of growth—physically, emotionally, and cognitively. Nutrition plays a crucial role in supporting this development, yet many teens face significant challenges in maintaining a healthy diet. From skipping meals to falling for social media diet trends, adolescents are often bombarded with misinformation about what it means to eat well.
As a Pediatric Obesity Specialist and Pediatric Weight Management Physician, we work with families to help teens develop sustainable, healthy eating habits that support long-term health and well-being. In our recent community talk, we discussed the importance of nutrition in adolescence, common pitfalls, and how parents can set their teens up for success with healthy habits that last a lifetime.
Why Nutrition Matters for Teens
Adolescence is a time of rapid growth, hormonal shifts, and increasing independence. The right nutrition helps with:
✅ Growth spurts and bone development
✅ Cognitive function and mental health
✅ Energy levels and athletic performance
✅ Maintaining a healthy weight
Research shows that a balanced diet—rich in fruits, vegetables, protein, and healthy fats—is linked to better well-being and mental health. But with busy schedules, peer influence, and social media trends, eating well isn’t always easy for teens.
As a Pediatric Weight Management Physician, we frequently see teens struggling with nutritional balance, meal skipping, and emotional eating, which can contribute to weight-related health problems.
Common Nutrition Challenges for Teens
Here are some of the most common food-related challenges we see in our practice:
❌ Skipping meals – Breakfast is often skipped due to lack of time or trying to lose weight, leading to overeating later in the day.
❌ Overconsumption of simple carbohydrates and ultra-processed foods – White bread, pasta, sugary cereals, beverages and snacks can spike blood sugar, leading to hunger swings.
❌ Late-night snacking – Teens often reach for fast food or processed snacks when hunger hits late in the evening.
❌ Underfueling for sports – Many active teens don’t eat enough before or after practice, affecting performance and recovery.
❌ Misinformation from social media – Influencers often promote restrictive diets, fasting, or trendy “clean eating” habits that aren’t backed by science.
Key Nutrients for Teens
The best way to ensure proper nutrition is to focus on balance, not restriction. Here are the top nutrients teens need:
🥩 Protein – Supports muscle growth and helps with satiety (found in lean meats, fish, eggs, dairy, legumes).
🍞 Carbohydrates – Essential for energy; choose whole grains, fruits, and starchy vegetables over refined options.
🥑 Healthy Fats – Needed for brain function and hormone regulation (avocados, nuts, olive oil, fatty fish).
🥛 Calcium & Vitamin D – Critical for bone health (best sources: dairy, leafy greens, salmon).
🥩 Iron – Prevents fatigue and supports oxygen transport (found in lean red meat, lentils, fortified cereals, and spinach).
👉 Pro Tip: Pair iron-rich foods with Vitamin C (like citrus or bell peppers) to enhance absorption.
Healthy Eating Habits for Teens
1. Be a Role Model
Teens are watching! Model healthy eating by prioritizing balanced family meals and smart snacking choices.
2. Encourage Balanced Meals
Use MyPlate as a guide:
🍽 ½ plate = Fruits & veggies
🍽 ¼ plate = Lean protein
🍽 ¼ plate = Whole grains
3. Prepare Smart Snacks
Teens need snacks, but pairing food groups is key. Try:
✅ Yogurt + berries
✅ Cheese + whole-grain crackers
✅ Nuts + fruit
4. Teach Mindful Eating
Encourage hunger and fullness awareness rather than labeling foods as “good” or “bad.”
5. Promote a Non-Restrictive Approach
Strict food rules can lead to binge eating and guilt. Instead of focusing on elimination, encourage moderation and balance.
The Hidden Dangers of Social Media & Trendy Diets
Many teens get their nutrition advice from TikTok, Instagram, and influencers selling products rather than from science-backed sources. Some common myths include:
🚫 Carbs are bad – False! Whole grains and fruit provide essential energy.
🚫 Skipping meals helps you lose weight – Not true! This often leads to overeating later.
🚫 Protein is all that matters – Balance is key! The body needs carbs and fats too.
🚫 Intermittent fasting is healthy for everyone – Teens need consistent fuel for proper growth and brain function.
Encourage your teen to question sources and follow evidence-based accounts like:
Smart Beverage Choices
One of the biggest culprits of excess sugar intake? Drinks!
✔ Best Choices: Water, milk (preferably cow’s milk for calcium), herbal tea
🚫 Avoid/Limit: Sugary drinks (soda, energy drinks, coffeehouse drinks), artificially sweetened beverages
💡 Did you know? A Starbucks Grande Pink Drink contains 25g of sugar + caffeine, exceeding a teen’s recommended daily sugar intake in one drink!
How to Talk to Your Teen About Nutrition
Many teens push back when parents bring up food. Instead of focusing on weight, try:
✅ Framing food around energy and performance – “Protein will help you stay full longer.”
✅ Connecting it to their goals – “Balanced eating will help you focus better in school and perform better in sports.”
✅ Making it fun – Let them pick meals or help with grocery shopping.
Remember: Small changes add up! Even swapping one processed snack for a whole food option is progress.
Final Thoughts
Teen nutrition isn’t about perfection—it’s about progress. As parents, you have the opportunity to guide and support your teen’s relationship with food in a healthy way. By focusing on balance, role modeling, and education, we can empower teens to make better food choices for life.
Want More Support?
📞 Schedule a Free 15-Minute Consultation!
We offer a free meet-and-greet with any provider at Evora for Kids to see how we can support your child’s nutrition and health goals.
🔗 Sign up today: evoraforkids.com
Schedule 15 minutes with Lisa Tritto, MD
Schedule 15 minutes with Audrey Miller, RD
📧 Email us: info@evoramed.com
📱 Call us: 314-934-0551
Stay connected with us for more expert tips and updates:
📌 Follow us on Social Media!
👩⚕️ Dr. Lisa Tritto, Pediatric Obesity Specialist: @EvoraForKids (Instagram & Facebook)
🥑 Audrey Miller, RD: @GroceryGs (Instagram)
📅 Next Community Talk: Causes of Extra Weight Gain & Health Consequences
🔗 Register at: EvoraforKids.com/events
Let’s work together to build healthy, confident teens! 💪
