How Can I Get My Teen to Eat Less Junk? How Can I Get My Teen to Eat Healthy Food?

Here is the situation: Your teen eats donuts for breakfast, snacks on chips, cookies, and reheated convenience food all day, and finishes the evening with an instant noodle soup. He does not seem interested in choosing more nutritious foods to eat. You don't like that your teen is eating junk all day. More importantly, you want your child to have good health. What should you do to get your teen to eat less junk and more healthy food?

Before getting into some ideas, we need to review what is your responsibility regarding your teen's eating. Your job is to create an environment that encourages healthy eating. You can shop, prepare food, cook, and teach your teen skills. You cannot eat on behalf of your teen. You do not have to beg, cajole, or threaten your teen to eat less junk and more healthy food. What your teen chooses to eat from the options presented to them is their own responsibility.

Things to do to to Help Your Teen Choose More Healthy Food and Less Junk Food

• Have family meals. When you eat with your teen, you can model healthy eating behaviors. Eating together in a relaxed environment also promotes more mindful eating, allowing you and your teen to enjoy your meals more.

• Cook meals at home. If you are buying takeout, your teen is eating takeout. Making meals at home allows the default dinner option to be something you know is good for you and your teen.

• Teach your teen skills. Teach your teen how to read a recipe and prepare simple dishes. This will empower her to prepare a meal rather than choose less healthy options when she is hungry.

• Pack lunch for your teen. Yes, this is a task your teen can master, but waking up to a prepared lunch for school makes your teen's default lunch option something nourishing. In the long run, he can learn how to pack his own healthy lunch, but a bit of support can be very helpful.

• Buy less junk food. All teens (and adults!) like a good snack. As the primary purchaser of your home, you can choose what to bring into the house. Of course your teen can purchase snacks on their own, but setting norms for your kitchen is a good place to start.

• Involve your teen in the choices. Ask your teen what healthy snacks they would like you buy. Parents and teens can often come up with some options that both are happy with.

• Communicate the options. Let your teen know what is available to him for after school snack. Have cut fruit or veggies, yogurt, or whole grain sandwiches in the fridge, and tell him it is there for him.

You can't "get" your teen to do anything. Part of being a teen is learning how to make good choices and making mistakes. As a parent or caregiver, your role is to help your teen make good choices by making the environment encourage the healthy choice rather than the junk food.