Home article 3 Easy Ways For Teens to Keep Energized

3 Easy Ways For Teens to Keep Energized

3 Easy Ways For Teens to Keep Energized

The teen years are a time of heightened growth and development, a time when optimal nutrition is critical, and a time when teen’s bodies become adult-like. Yet, many teens have bad habits that sacrifice good nutrition!

Your diet and eating habits can contribute to hunger, tiredness, a lack of focus, weight gain, and disordered eating. Here’s how to turn those unhealthy teen habits into a healthy advantage:

Correct the breakfast balk

Breakfast is “the most important meal of the day,” giving a jump start to your metabolism, waking up the brain for learning, and setting the tone for hunger management throughout the day. Some teens don’t have the time to eat breakfast before they head out the door for school. Opt for a “grab-n-go” breakfast like these: a mixture of dry cereal, raisins, and nuts or a piece of fruit with a wedge of cheese. Teens can drink their breakfast too, with options such as fruit smoothies or milk-based breakfast drinks, both of which provide vitamins and minerals in addition to calories and protein.

Refuel with Lunch

Lunch provides the nutrients you body requires to continue learning at school and also keeps hunger under control at the end of the day.  When buying or packing a lunch, select a variety of items from at least 3 food groups, such as dairy, fruit, vegetables, whole grains, and lean meat or protein.  Remember, brown bagging doesn’t have to mean a sandwich!  Try microwaving a potato, sending a chef salad, or assembling whole grain crackers with lean deli meat and cheese at the lunch table.  Round these entrees out with a piece of fresh fruit and a container of low-fat milk or yogurt.  If buying lunch at school, check out the menu and plan food choices ahead of time.  Chances are with a healthy lunch in his belly, you won’t come home and clean out your refrigerator and pantry!


Tiredness is a symptom of inadequate sleep, but can also represent dehydration.  Be sure you are drinking about 2 liters of fluid per day and even more if you are playing a sport.  A good rule of thumb:  if you feel thirsty, you are behind on drinking fluids. Start recognizing thirst as dehydration and look for times during his day that fluid intake can be increased.  The best fluid source is water!

Eat breakfast, refuel at lunch, and drink plenty of fluids. These are the strategies to stay healthy, energetic, and getting the nutrients you need to grow into a healthy adult.

Jill Castle Jill Castle is a registered dietitian/nutritionist with expertise in pediatric nutrition. She is the co-author of Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School, and creator of Just the Right Byte, a childhood nutrition blog. Follow Jill on Twitter @pediRD and Facebook.
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