Don't Skip Breakfast

Skipping breakfast is a big mistake, but busy teens often do it.

"I don't have time," "I'm not hungry," "I'd rather sleep," or "I hate breakfast food" are just a few of the excuses teens use to avoid eating in the morning. Breakfast is essential for a healthy diet.

These tips may help teens to work this important meal into their busy schedules:

• Offer granola bars, bananas, and other foods that can be eaten on the bus or in the car.
• Keep it simple. Include a protein, complex carbohydrate, and a fruit: cereal with milk and fruit or a bagel with peanut butter and an apple to eat on the way to school.
• Make your own fast food. Bake fruit and oatmeal bars with your teen on the weekend so they'll be ready to grab during the week.
• Some breakfast foods, like oatmeal, can be made in a crock pot the night before so it is ready in the morning.
• Get creative. Pretty much any food can be a breakfast food: leftovers from last night's dinner, a sandwich, cottage cheese and fruit, or whatever your teen will eat.
• Make use of the microwave. Eggs, for example, can be scrambled and cooked in less than one minute.

Encourage Teens to Try New Foods

Today, more than ever, we have an enormous array of healthy—and even exotic—foods from which to choose. Encourage your teens to try new foods:

• Bring them grocery shopping and have them pick some new foods for your family to try.
• Encourage the whole family to try a new fruit or vegetable each week, such as papaya, mango, or spaghetti squash.
• Try ethnic cuisines such as Thai, Mexican, Moroccan, Spanish, and Japanese food

Mix Favorite Foods With Not-So-Favorite Foods

Most kids like cereal, smoothies, pasta, and sandwiches. Here are some ideas for boosting the nutrition in these foods:

• Stock your pantry with a variety of cereals—some high-fiber choices and some lower-fiber, high-sugar cereals that teens tend to favor. Suggest that your teen combine a high-fiber cereal with their usual cereal for their morning bowl. They'll still taste the sweetness and get some extra nutrients.
• Encourage kids to add sliced fresh fruit (blueberries, bananas, or strawberries) or dried fruit (raisins, dried cranberries, dried dates) to a bowl of cereal.
• Smoothies are popular among teens. Make these drinks with skim milk or 100% juice, frozen yogurt, and fruit.
• Stir-fry fresh or frozen vegetables in olive oil and toss them with pasta and tomato sauce.
• Add sesame seeds, fruit, raisins, scallions, or other nontraditional salad ingredients to liven up a green salad.
• Stuff sandwiches with cucumber and tomato slices, lettuce or spinach leaves, and sprouts, and use smaller amounts of meat and cheese.

Involve Teens in Planning and Preparing Meals

Teens are often trying to exert their independence and take some control over their lives—so let them do it in the kitchen! Here are some ideas:

• Plan a few nights each week (as many as possible) that the whole family can have dinner together.
• Assign your teen one night of the week to plan dinner. Help with the preparations as needed. Assign smaller tasks on the other nights.
• Provide refrigerated pizza dough, low-fat cheese, tomato sauce, and fresh or sauteed vegetables, and let your teen be the pizza chef.
• Bring your teen grocery shopping to select foods for lunches.

Tailor Meal Times to Energy Needs

Because of their busy lifestyles, teens' diets need to be tailored to their schedules.

• For kids with sports or jobs after school, provide them with a hearty snack, such as a peanut butter sandwich and an apple, to eat before heading off to practice or work.
• If extracurricular activities interfere with dinner time, have leftovers ready when your teen gets home.
• Make healthy meals on the weekend and freeze them in individual containers that can be thawed and heated for quick dinners during the week.
• Keep the kitchen, school locker, and backpack well-stocked with healthy snacks.

Most teens on the run are running low on the nutrients they need to fuel their active lifestyles. As your teenagers continue to make more independent choices, encourage them to establish healthy eating habits that will benefit them in the future.