Posted Mar 17, 2011
Eating right on the run can be a challenge. This can be especially true of teenagers. Some don’t cook for themselves, or they may not know much about nutrition. Others just stay so busy that nutrition takes a back seat to the higher priority of getting fuel fast before they move on to the next practice, lesson or activity.
But good nutrition is as important — if not more so — for teens as for everyone else.
“We kind of forget that teens are still in the growing stages, particularly boys,” said Amy Fanjoy, a local registered dietitian who works with kids. “They need all the nutrients of growing children.”
Eating on the run is not ideal for anyone, Fanjoy said.
“People tend to eat more on the run,” Fanjoy said. “When you’re preoccupied doing something else when you’re eating, you’re not focused on your body and what it is telling you, on when you’re full.”
To help teens improve their nutrition, here are some tips from Fanjoy and Cindy Silver, who is the Lowes Foods corporate nutritionist and who also has a separate business that offers nutrition education to families.
Breakfast. “Always, always eat breakfast,” Silver said. “Breakfast tends to go by the wayside for that age group, and for all ages really,” Fanjoy said. “It’s kind of like putting gasoline in the car. You need fuel to run your body, to get the brain functioning and thinking clearly. You need breakfast to kick-start your day.”
Breakfast should offer a combination of protein, carbohydrates and healthy fat. Cereals typically are mostly carbs, so they generally need to be combined with a protein, such as milk or yogurt. Also consider non-breakfast foods. A sandwich might be a perfect breakfast solution for a teen who has to eat on the bus or in the car.
Lunch. Sandwiches are fine for lunch, but choose whole-grain bread. Choose a lean meat and cheese. Add lettuce, or better yet, a more nutritious dark leafy green such as spinach. Watch the fattening mayonnaise. Mustard and even hummus are good alternatives to mayo.
Vegetables. Teens are probably more likely to be lacking in vegetables than any other food group, Fanjoy said. That’s particularly true of those who eat a lot of meals on the run. Many vegetables must be cooked or are more appetizing when cooked and served hot. Consider adding select raw vegetables when packing lunches or snacks. Vegetables that travel well include carrots, celery, sugar-snap peas and broccoli.
Beverages. Silver said that many people don’t think about drinks when they think of nutrition. “Go for water or nutrient-dense choices rather than sugar-bowl overload,” she said. That means kids should ditch the sodas. Even juice has a lot of sweet calories and is not as nutritious as whole fruit. Too many kids fill up on sweet drinks without realizing it, which leaves less room for fresh fruits and vegetables with the nutrients and fiber they need. Fanjoy said teens still should have milk for the calcium and Vitamin D to promote bone health — which is especially important for athletes. Skim or 1 percent or 2 percent milk is preferred, because whole milk is much higher in saturated fat.
Watch out for flavored waters that add sugar and calories. Kids can make their own flavored water with a little fresh fruit or vanilla extract.
Teens should avoid energy drinks or beverages with caffeine that can make the heart race. Fanjoy said caffeine can also affect sleep and consequently brain function.
Athletes should be sure to drink a lot to stay hydrated. Fanjoy recommends sports beverages, such as Gatorade, when it’s warm out because they can replace the body’s electrolytes that are lost when sweating.
Snacks. Plan ahead for snacks. Otherwise, snacks tend to be whatever is handy, which may be junk food from a vending machine. Keep the snacks light before a game or sports practice, and snack lightly during an activity and only when needed to provide energy, Silver said. An extremely active person might need a “recovery beverage,” such as chocolate milk, after a vigorous workout. For most people, though, the best thing after practice is to go home and have a decent dinner.
Dinner. Both Silver and Fanjoy encourage teens to have more sit-down dinners. On-the-go meals tend to be not as healthy as sit-down meals prepared at home, Fanjoy said. And a sit-down dinner can be a good time to unwind. “Enjoy simple homemade foods. Catch up on the day’s news with your family,” Silver said.
mhastings@wsjournal.com
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