At 16, Alexandra unwrapped her lunch, which consisted of tuna and spinach. “Oh great, salad,” she thought. But then a friend commented on how it looked “really good.” Really good? This sparked a realization in Alex that, yes, it was enjoyable—and wow!—she was actually appreciating what she was eating.

Teens Need More Greens

Alexandra had previously fallen into the common routine of busy teens, often opting for quick snacks (typically processed carbs) in the morning, munching on cookies, crackers, candy, and similar treats throughout the day, and occasionally eating vegetables but never as the star of the meal—definitely not out of any fondness for greens.

The latest Canadian Community Health Survey, conducted in 2004, revealed that 53 percent of boys aged 14 to 18 do not consume enough servings of vegetables and fruits daily. Strikingly, 63 percent of girls also fall short of meeting the minimal intake. It turns out that girls are consuming even fewer healthy options than boys! Back then, the minimum guideline was five daily servings combined, which has since increased to seven for teenage girls and eight for boys.

What’s the cause? Why do over half of our teens neglect to include vegetables in every meal or snacking on fruits and veggies?

Parental Buying Habits vs. Food Marketing

It’s clear that fruits and veggies suffer from poor marketing—they lack the flashy packages and advertisements that processed snacks boast. Nonetheless, what’s available at home and the food choices parents make significantly affect teenagers’ consumption of these healthy options. While peer influence is key, parents can encourage better eating habits by leading by example and keeping their homes stocked with healthier foods.

Here’s how parents can help ensure their teens get the necessary servings of fruits and vegetables:

• Incorporating leafy greens into a fruit smoothie for breakfast counts as 1 serving of vegetables and 2 or more servings of fruit.
• Sending an apple, pear, or a couple of clementines for a snack during morning classes adds up to 1 serving of fruit.
• Including a vegetable-rich soup at lunch can provide up to 2 servings of vegetables.
• Offering cucumber, celery, and carrot sticks with hummus for an afternoon snack equals 1 serving of vegetables.
• Filling half the dinner plate with a colorful variety of raw and cooked vegetables provides 2 or more servings of vegetables.

There you have it! These ideas can easily help your teen reach about eight servings of fruits and vegetables right from breakfast. How simple was that?

Say No to Sugar

Despite teenage boys faring marginally better in getting their veggies and fruits, they also lead the chart as the highest consumers of sugar among Canadians, with recent statistics showing they ingest an average of 41 teaspoons (172 grams) each day.

A substantial portion of the sugar intake among teens comes from sugary beverages, including sodas and even fruit drinks. Caffeinated drinks, energy drinks, and sports drinks also contribute. It’s essential to be cautious when choosing fruit juices, ensuring they have no added sugars. Given the impact of liquid sugar, the top recommended drink is plain water.

Embrace the 80-20 Rule

Does steering clear of sugar imply that you and your teen must forgo all treats? Not at all. The ability to enjoy occasional indulgences while resuming healthier food choices is a crucial component of balanced eating habits. Instead of feeling overly restricted, teens should learn to have small indulgences without going overboard.

The principle of consuming natural whole foods 80 percent of the time and allowing a few treats weekly facilitates a balance between nutritious and less healthy foods. This approach, known as the “80-20 Rule” from Dr. Joey Shulman’s Winning the Food Fight (John Wiley & Sons Canada Ltd., 2003), helps teens genuinely enjoy their treats without becoming numb to constant sugar, salt, and fat consumption.

Note: Increasing vegetable and fruit intake may heighten taste sensitivity to refined sugars and salts. Thus, previously enjoyed sweets might sometimes taste overly sweet.

Consult Professionals—And Expect Change

With guidance from a registered nutritionist, Alexandra transitioned from infrequently eating fruits and vegetables to incorporating them into every meal and snack. Sometimes, she would even choose fruit over cake or candy, surprising her health-focused parents who suddenly realized they needed to stock up on more fruit!

This journey to get teens to eat healthier is gradual, with many setbacks along the way. For Alexandra, the support of a professional accelerated her progress by educating her on food preparation, nutrition, metabolism, and even the psychology behind eating habits.

Does Your Teen Need Supplements?

Considering the abundance of junk food that many teens consume, worried parents may consider supplements to make up for missing nutrients. As a guiding principle, focus on food first. Address dietary habits—add fruits and veggies, reduce sugar and refined carbs—before considering supplementation.

It might be a smart idea to consult with a naturopath or registered nutritionist for an analysis of the diet and nutrient testing to verify if your teen is lacking vital vitamins, minerals, antioxidants, hormones, or neurotransmitters. This way, you can be certain that the supplement approach you choose is targeting specific issues affecting your teen’s health.

Generally safe supplements for teens that can serve as “nutritional insurance” for a diet lacking balance include:

• A gender-specific multivitamin and mineral supplement (like one with added iron for girls to offset menstrual losses)
• A multistrain probiotic
• Vitamin D, especially in winter
• Omega-3 DHA and EPA

Teens may typically take the same supplements as adults due to similar nutrient needs. However, by consulting with a trained natural health professional specializing in individualized nutrient supplementation (orthomolecular medicine), you can find formulations that cater specifically to your teen’s needs. Always consult with a healthcare provider before starting any new supplement.

Strategies to Reduce Sugar Intake—and How to Implement Them

Incorporate protein regularly, particularly at breakfast.

• Boil a batch of six eggs and keep them peeled for easy, on-the-go breakfasts.
• Prepare your blender the night before with protein powder, Greek yogurt, walnuts, pumpkin seeds, and your choice of fruit (ensure your blender can handle nuts and seeds, or use a coffee grinder).
• Prepare an extra serving or two of fish or chicken whenever you cook to utilize in subsequent meals.
• Look beyond meat for protein; stock up on seeds, nuts, and BPA-free canned beans that require no prep.
• Choose low-glycemic, high-fiber grains, especially ancient varieties.
• Serve quinoa, buckwheat, brown rice, or bulgur instead of refined grains.
• Opt for 100 percent whole grain wraps or sprouted grain bread in place of white bread products.
• Instead of cold cereal, try warm cereals containing ground flax, millet, amaranth, or quinoa for breakfast.

Satisfy your sweet tooth with fruit.

• Fruits like apples, mangoes, peaches, and pears can serve as delightful, natural snacks. Make these your go-to sweets!
• Utilize fruit purées and dried fruits to add sweetness to dessert recipes and baked goods.
• Place a bowl of clementines in a common area to encourage healthy snacking during downtime.

Opt for no- or low-calorie sweet foods.

• Have ready-to-eat sweet bell peppers, carrots, cucumbers, fennel, or zucchini sticks accessible.
• Sip herbal teas with slight sweetness—especially those infused with cinnamon, licorice, or fennel.
• Consider chewable vitamin C tablets (but remain within the recommended dosage, as these are supplements, not candies!).
• Experiment with stevia or other natural sugar substitutes in drinks or recipes.

Replace stress-induced snacking with enjoyable, physical activities every day.

• Set written goals or routines that promote regular involvement in sports, creative hobbies, or mind/body exercises.
• Surround yourself with friends who share an interest in maintaining healthy eating and active lifestyles.