Teens and Agency with Healthy Food and Nutrition: Giving Your Child More Control

As kids get older, they have more control over their own lives. Some parents lean into that and give their teen a lot of agency over choices, and some parents restrict agency. Where you should be on that spectrum with each child is a personal decision. In general, though, as the child gets older, more choices become their own.

For teens, making certain choices is a privilege. Not every teen is given the opportunity to drive, shop on their own, or be out late in the evening. When we let our kids do these things, we are giving them the privilege of making choices to drive safely or recklessly, spend money wisely or wastefully, and look out for their own wellbeing or be careless. These choices come with the responsibility of making good decisions.

With healthy eating and nutrition, we want to see our children making more independent choices as they get older. These choices can be about what they eat, where they eat, how they prepare their food, if they prepare their food, and where they get their food. Healthy nutrition for teens needs to involve giving them age-appropriate freedom to make choices.

When teens are given more control for their nutrition, they can take charge of keeping themselves healthy. Here are some ways that teens can be given more agency over their health and nutrition.

Healthy Food and Nutrition Responsibilities for Teens

• Expect your teen to make their own lunch for school

• Bring your teen to the grocery store and ask them to choose some of the items you need

• Send your teen to the grocery store with a list of things to purchase

• Involve your teen in planning meals for the week

• Have your teen help you prepare dinner

• Assign your teen to be in charge of preparing dinner one night

• Allow your teen to order on their own when eating out

• Teach your teen how to safely use a knife, oven, stove, and all other kitchen appliances

• Show your teen how to prepare simple and then more complex dishes on their own

• Let your teen experiment with different flavors and cuisines when they cook

• Allow your teen to add food to the family's grocery list

• Have your teen serve themselves the food they want to eat rather than you putting food on their plate

• Ask your teen to set the table for a meal

• Teach your teen what categories of food can make a satisfying meal

• Purchase fewer instant or frozen meals to give your teen the opportunity to prepare their own food when they are on their own

• Have basic foods and ingredients around so that your teen can prepare food on their own

Consequences of Your Teen's Nutrition Decisions

Just like teens face the outcomes of their decisions in any areas of increased responsibility, they face the outcomes of their food and nutrition decisions too. As the parent or caregiver, you can help your teen connect the dots between what they eat and how their feel.

Notice when they choose to eat well, and ask them afterwards if they feel satisfied. When they take the time to plan ahead and prepare food for lunch at school, complement them on their organization skills. If your teen cooks a meal, tell them how delicious it is.

You may have to help them redirect their efforts in a second attempt after suboptimal choices. They are still kids--give them a hand! When you pack your own lunch for work, ask your teen to join you to prepare food together. If your child is hungry after choosing food that was not satiating, direct them to good options at the next meal or snack. If your child relies on takeout when they need to be on their own for a meal, take time to show them how to prepare simple foods at home.

Expect it to be a process. Start early, and by the time they are ready to live fully independently, you may have a capable healthy eater.