Helping teens with healthy holiday eating

Implications

Healthy eating is a key component for long-term health, and eating patterns formed in the child and teen years often remain into adulthood. When children are young, parents are the main influence on the child’s diet, determining what foods are served. However, teens often take a more independent role in choosing their own foods and eating more meals outside of the home. As an example, only half of parents in this Mott Poll reported that their teen usually eats three meals a day.

A particular challenge is that many teens have a busy schedule of schoolwork, extracurricular activities, work or social events. When eating is “squeezed in” between activities, teens may reach for whatever food is most convenient; in many cases, this means ultra-processed foods or fast foods that are high in calories and low in nutritional content. A key role for parents is to make sure teens have healthy and convenient options, including “grab and go” items for teens to eat on the way to school or between activities. To support this, parents can involve teens in deciding which items to buy and showing them how to check nutrition labels to compare products.

For many families, large holiday meals are a key part of seasonal celebrations. These meals can be challenging, particularly when a family member is attempting to manage their weight. In this Mott Poll, one in seven parents described their teen as underweight, and one in five described their teen as overweight. Still, relatively few parents in this Mott Poll reported offering suggestions on how their teen might be proactive in approaching a large holiday meal, such as eating something healthy before so they aren’t as tempted to eat large amounts of high-calorie foods. Other approaches include making sure that healthier options are included in the holiday menu, and limiting the amount of unnecessary calories offered through sugary beverages or high-calorie appetizers.

Many parents reported their teen engages in eating habits known to be problematic for maintaining a healthy weight, such as mindless eating, or eating when bored, stressed, or already full. This can be a particular problem around holidays when there may be more “treats” around and teens tend to have more free time to eat them. Parents can help to minimize the impact of teens snacking even when they are not hungry by limiting the amount of unhealthy foods readily available for excess consumption, replacing them with healthy snack options that are easily accessible; examples include having cut fruit or vegetables visible at the front of the fridge or popcorn portioned out in single-serving bags. Parents may also consider their own eating habits; in many cases, teens mirror the patterns they see in other family members.

Some parents in this Mott Poll have heard their teen make negative statements about themselves and their weight. This can be concerning for parents, as the images and messages that many teens consume through social media make them susceptible to developing a negative body image. It’s important for parents to try to counteract these messages; however, many parents are uncomfortable talking with their teen about weight and eating habits, particularly if the teen is overweight or underweight. Parents may worry that these discussions could cause their teens to become more self-conscious or have lower self-esteem. At a developmental stage where teenagers express a strong need for independence, teens may not be open to taking advice from their parents. If parents feel that their teen has an unhealthy pattern of eating and/or a negative view of themselves related to their weight, it may be time to seek input from the teen’s healthcare provider.