The teen years are an exciting time of growth and self-discovery, but they’re also crucial for establishing healthy habits that last a lifetime. Supporting teens means taking a holistic approach: focusing on nutrition, sleep, mental and emotional well-being, and offering tips to boost physical activity and athletic performance for those with a passion for sports.
Nutrition: Fueling Growth and Energy
Teens need a balanced diet to support their rapid growth and active lifestyles.
Stay Hydrated: Water is essential for energy, focus, and performance. For athletes, consider electrolyte-rich beverages like coconut water or LMNT after intense activities. *AVOID sugary& artificially dyed/flavored drinks like Gatorade, Vitamin Water & Monster Energy.
Prioritize Nutrient Density: Encourage meals with quality proteins and fats like wild-caught salmon and pasture-raised meats, avocados, and nuts, along with a variety of colorful fruits and vegetables. Aim for a serving of protein about the size of your palm at least 2-3 meals per day.
Smart Snacking: Offer options like nuts & nut butters, trail-mix, chomp sticks, plain greek yogurt w/ fresh berries, tangerines and cut-up veggies with hummus to fuel long school days and after-school activities.
Limit Processed Foods: Reduce sugary snacks, processed & fast food, and sweetened beverages which can cause energy crashes, nutrient deficiencies, and contribute to attention issues and mood imbalances.
Sleep: The Power of Rest and Recovery
Adequate sleep is non-negotiable for teenagers. It’s vital for growth, brain development, emotional well-being as well as muscle/tissue recovery.
Aim for 8-10 Hours Nightly: This range supports both physical and mental health, allowing teens to wake up energized and focused.
Establish a Bedtime Routine: Consistent sleep schedules and calming activities, like reading or journaling, help prepare the brain for rest.
Minimize Screen Time: Set a rule to avoid screens at least 1 hour before bedtime to support melatonin production and improve sleep quality.
Mental and Emotional Health: A Foundation for Resilience
Adolescence can bring challenges, from academic pressures to social changes. Prioritizing mental and emotional well-being is critical.
Open Communication: Encourage teens to express their feelings without judgment. Be an active listener and validate their experiences.
Stress Management Tools: Introduce mindfulness, yoga, or journaling to help them navigate stress. Check out this great Mind Surfing for Teens exercise.
Healthy Peer Connections: Strong friendships and a sense of belonging contribute to emotional stability and self-esteem.
Promote Healthy Habits: Encouraging proper sleep, balanced nutrition, and regular physical activity supports both mental and emotional health, helping to build resilience during this critical developmental stage.
Seek Professional Help: If emotional challenges persist, encourage seeking guidance from a mental health professional. Therapy or counseling can provide valuable tools to cope with stress, anxiety, and other emotional difficulties.
Physical Performance: Optimizing Strength and Recovery
For teen athletes, balancing performance and recovery is crucial to avoid burnout and injuries.
Hydration Strategies: Ensure adequate hydration before, during, and after physical activities.
Pre-Activity Nutrition: Fuel with a mix of quality protein and complex carbs, such as a scrambled eggs & avocado or a banana with almond butter.
Recovery Nutrition: Post-activity meals should include protein for muscle repair and complex-carbs to replenish glycogen stores. See recipe below!
Rest Days: Incorporate rest days to allow the body to recover and prevent overuse injuries.
A Holistic Approach
Parents and caregivers play a vital role in modeling healthy behaviors, providing nutritious meals, and supporting teens through the ups and downs of adolescence. By focusing on these foundational aspects—nutrition, sleep, mental health, and physical activity—you can empower your teen to thrive during these pivotal years.
Reach out to us or schedule a Free Intro Call to learn more about working together to support you and your family's health goals:
Call or Text: 805.560.1977
These Chipotle Chicken Stuffed Sweet Potatoes by Paleo Running Mama are loaded with nourishing, growth-boosting nutrients and are sure to delight the whole family!
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