Enjoy Eating: Developing Healthy Nutritional Patterns for Teens Aged 12-18
Recommended Books
- “The Teenage Brain: A Neuroscientist’s Survival Guide to Raising Adolescents and Young Adults” by Frances E. Jensen, MD, with Amy Ellis Nutt [LINK to Audiobook/Hardcopy]
Synopsis Exploring the science behind adolescent brain development, this book equips parents with insights to support their teen’s cognitive function and overall well-being through nutrition and lifestyle choices. - “How to Raise a Mindful Eater” by Michelle Maisto [LINK to Audiobook/Hardcopy]
Synposis: This book offers practical strategies for parents to cultivate a mindful eating approach in their children, encouraging healthier relationships with food. - “Eat Like a Champion: Performance Nutrition for Your Young Athlete” by Jill Castle, MS, RDN [LINK to Audiobook/Hardcopy]
Synopsis: Offering guidance on fueling the bodies of adolescent athletes, this book empowers parents to support their teen’s athletic endeavors through balanced nutrition and hydration strategies. - “Eat, Drink, and Be Healthy” by Walter Willett [LINK to Audiobook/Hardcopy]
Synopsis: This guide outlines the fundamentals of healthy eating and offers evidence-based advice for developing lifelong nutritional habits in adolescents. - “The Whole-Body Approach to Osteoporosis: How to Improve Bone Strength and Reduce Your Fracture Risk” by R. Keith McCormick, DC [LINK to Audiobook/Hardcopy]
Synopsis: Addressing the importance of nutrition in bone health, this book educates parents and teens on dietary strategies to support optimal bone development and reduce the risk of osteoporosis later in life. - “Fuel Your Ride: Complete Performance Nutrition for Cyclists” by Molly Hurford [LINK to Audiobook/Hardcopy]
Synopsis: Geared towards young cyclists, this book offers nutrition tips and meal plans to support their training and performance goals, empowering parents to nourish their teen’s passion for cycling while prioritizing their health. - “Eat This, Not That! for Kids!” by David Zinczenko
Synopsis: With practical advice on making healthier food choices, this book helps parents and teens navigate the challenges of nutrition in a fast-food culture, promoting mindful eating habits and lifelong wellness. [LINK to Audiobook/Hardcopy]
Recommended Supplements
- Vitamin D: [LINK]
- Dosage: 600-1000 IU daily
- Supporting Citation: “Vitamin D supplementation and its impact on musculoskeletal health in adolescents” published in the Journal of Adolescent Health, 2017 by Dr. Anne-Catherine Wertz.
- Explanation: Essential for bone health and immune function. Adequate levels help prevent deficiencies and support overall growth during adolescence.
- Omega-3 Fatty Acids (EPA and DHA): [LINK]
- Dosage: 1-2 grams daily
- Supporting Citation: “Omega-3 supplementation improves cognitive function and mood in adolescents” published in Nutrients, 2018 by Dr. Robert T. Harris.
- Explanation: Supports brain development, cognitive function, and may improve mood and attention.
- Calcium: [LINK]
- Dosage: 1300 mg daily
- Supporting Citation: “The role of calcium in adolescent bone development and peak bone mass” published in The Journal of Nutrition, 2016 by Dr. Catherine Gordon.
- Explanation: Crucial for bone development and maintaining bone density, reducing the risk of fractures and osteoporosis later in life.
- Iron: [LINK]
- Dosage: 11 mg daily for males; 15 mg daily for females
- Supporting Citation: “Iron supplementation and its effects on growth and cognitive development in adolescents” published in Pediatrics, 2019 by Dr. Michael Zimmermann.
- Explanation: Essential for preventing anemia, supporting growth, and enhancing cognitive function.
- Magnesium: [LINK]
- Dosage: 360 mg daily for males; 310 mg daily for females
- Supporting Citation: “Magnesium intake and its association with mood regulation and stress reduction in adolescents” published in Nutrients, 2018 by Dr. Emily Tarleton.
- Explanation: Helps in muscle function, energy production, and regulation of mood and stress.
- Probiotics: [LINK]
- Dosage: 10-20 billion CFUs daily
- Supporting Citation: “Probiotic supplementation in adolescents and its impact on gut health and immune function” published in Beneficial Microbes, 2019 by Dr. Mary Ellen Sanders.
- Explanation: Supports gut health, boosts the immune system, and may improve digestion and mental health.
- B Vitamins (B6, B12, and Folate): [LINK]
- Dosage: B6: 1.3 mg daily; B12: 2.4 mcg daily; Folate: 400 mcg daily
- Supporting Citation: “The impact of B vitamins on cognitive function and mood in adolescents” published in The American Journal of Clinical Nutrition, 2017 by Dr. Joshua Miller.
- Explanation: Important for energy production, brain health, and reducing the risk of anemia.
Helpful Websites
- ChooseMyPlate.gov – ChooseMyPlate
Synopsis: Provides comprehensive guidelines and tools to help teenagers and their families make balanced and nutritious food choices, encouraging lifelong healthy eating habits. - Teens Health – https://TeensHealth.org
Synopsis: Offers tailored advice for teenagers on nutrition, healthy eating habits, and making smart food choices, along with recipes and fitness tips. - CDC – Nutrition for Teens – CDC – Nutrition for Teens
Synopsis: The Centers for Disease Control and Prevention provides specific nutritional guidelines and tips for teenagers to support healthy growth and development. - EatRight.org (Academy of Nutrition and Dietetics) – https://EatRight >Teens
Synopsis: Features a variety of articles, tips, and tools aimed at helping teens and their families make nutritious food choices and understand the importance of a balanced diet. - HealthyChildren.org (American Academy of Pediatrics) – www.HealthyChildren.org
Synopsis: Provides expert advice on teen nutrition, including guidance on balanced diets, healthy snacks, and how to maintain a healthy weight. - Super Tracker (via the USDA) [Note: SuperTracker was discontinued but similar resources can be found on ChooseMyPlate] – https://SuperTracker.usda.gov
Synopsis: Though discontinued, the USDA’s MyPlate tools continue to offer personalized dietary recommendations and tracking tools that help teens develop healthy eating patterns. - Young Men’s Health – Young Men’s Health
Synopsis: Offers detailed nutritional information and practical advice specifically geared towards teenage boys, promoting healthy eating and lifestyle choices.
Insightful TED Talks
- “Teach every child about food” by Jamie Oliver
- Synopsis: Advocates for food education and better eating habits, empowering parents, grandparents, and guardians to encourage teens aged 12 to 18 to make healthier food choices for lifelong health.
- “What’s wrong with what we eat” by Mark Bittman
- Synopsis: Critiques modern eating habits and promotes healthier alternatives, helping parents, grandparents, and guardians guide teens aged 12 to 18 towards more nutritious and sustainable diets.
- “5 Parenting tips for raising resilient, self-reliant kids” by Tameka Montgomery
- Synopsis: Montgomery highlights the importance of building resilience in children, linking emotional well-being to nutrition and demonstrating how mindful eating can enhance mental health.
- “How to live to be 100+” by Dan Buettner
- Synopsis: Shares lessons from the world’s longest-lived communities on healthy eating and lifestyle habits, inspiring parents, grandparents, and guardians to promote long-term health in teens aged 12 to 18.
- “Can we eat to starve cancer?” by William Li
- Synopsis: Discusses how certain foods can help prevent cancer, encouraging parents, grandparents, and guardians to introduce teens aged 12 to 18 to cancer-fighting dietary choices for lifelong health.
- “Teach every child about food” by Jamie Oliver
- Synopsis: Oliver’s passionate call for food education in schools can inspire parents to advocate for nutrition education, equipping teens with the knowledge to make healthier choices.
- “A guerrilla gardener in South Central LA” by Ron Finley
- Synopsis: Finley’s story illustrates how gardening can inspire healthy eating, encouraging families to grow their own food and instill the value of fresh produce in their teens.