What to feed teenagers

Next, discover our best recipes for teenagers, how to build a healthy diet for teens and find out how much exercise children need.

How to deal with picky eating

Question: My 14-year-old daughter is as picky as ever. Since she was 10, she has suffered with spots and her food choices are limited. Should I be worried?

Frankie says: Even at 14, there’s still plenty of time to change eating habits. Offer her the opportunity to plan a few meals, you could even try a family ‘Come Dine With Me’ where she gets to cook for you. As for the spots, there’s a great fact sheet on skin and food from the British Dietetic Association – you could download that for her to read, although don’t forget spots are very likely to be hormonal rather than diet-related.

Find more information on eating for fabulous skin

What helps with food phobias?

Question: I’m struggling with a 15-year-old who has food phobias and a three-year-old who used to eat well but has become quite fussy. He sees what his big brother eats and wants what he has. I don’t know how to help either of them and, currently, I am cooking three different meals a day.

Frankie says: No mum should have to run a café-style menu. Why not start by listing all of the things that everyone likes and try to plan some meals around these. Have you tried talking to your health visitor? They might be able to put you in touch with a child psychologist to deal with the food phobias. Does your older one eat out with his friends? Maybe invite them to eat with him at home and get him to help you plan the meal.

As for your youngest, you need to take back control and only offer meals that you are prepared to make for all of you. If he chooses not to eat it, then you have to go with that, but don’t worry, he won’t let himself go hungry. Be firm and calm – try to make mealtimes an enjoyable family occasion again.

Check out some useful tips for younger picky eaters

Ideas for increasing low iron intake

Question: Should I be concerned about my daughter’s iron intake? She eats little green veg and doesn't eat red meat at all. Any help would be much appreciated.

Frankie says: Luckily iron is found in lots of different foods, although the best source is often red meat. If she won’t eat green veg, try encouraging her to eat eggs, beans, wholemeal bread, chicken and oily fish. Interestingly, the type of iron found in vegetables and eggs is not as easily absorbed by the body but, by having it with a source of vitamin C, the iron is more bio-available which means we can absorb it better. So, if you have a meal of beans on toast, have a glass of fruit juice with it.

Check out these delicious iron-rich recipes

How to deal with dairy intolerance

Question: My daughter has quite bad eczema which I've heard may be linked to a dairy intolerance. What should I do?

Frankie says: Yes, eczema may sometimes be linked to dairy, but that is not the only food that may act as a trigger. I’d suggest keeping a food and symptom diary for a couple of weeks and then checking back before discussing this with your GP. Cutting out dairy foods can put your daughter at risk of not having enough of the nutrients essential for bone growth – if you do end up removing dairy from the diet, be sure to replace it with calcium-fortified alternatives.

Find more information about dairy alternatives

Inspiration for meal plans

Question: My teenage boys are always complaining that I cook chicken every night – how can I add variety?

Frankie says: Have you ever used a cooking app? You’ll never be short of meal ideas and you can always come back to your favourite recipes. Many of these tools help organise meals and even create shopping lists. Hopefully saving you energy and brain power!

Why not encourage them to plan one meal once a week? It could be a really useful way for them to learn valuable life skills, and they might find they enjoy it!

Found this helpful? Now read…

Got more than one child on your hands? You might also be interested in reading Frankie Phillips Q&A for school children and babies and toddlers.

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Healthy snacks for teens
Lunchbox recipes
Cheap and healthy family meals
Quick and healthy family meals

Had experience of feeding a tricky teenager? We'd love to hear your thoughts and opinions...

This page was reviewed on 16^th July 2024 by Kerry Torrens

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