Social media has a heavy influence on adolescents today in many ways, including new diets and other health-related trends. They may suddenly decide to change the way they eat altogether, which leaves parents and caregivers with much less control. It can be surprising when your child approaches you with the desire to eat in a certain way. And especially so when it’s brand new or doesn’t fit with the current dietary pattern in your home. Here are a few ways to navigate these unexpected changes.
Ask Why
Did they see something online? Was it a conversation in health class or with friends? Ask your adolescent where the impulse to change their eating pattern is coming from. Your conversation may challenge their thinking. It may also help identify potential obstacles to their new approach. Use this time to emphasize that dietary decisions can significantly influence our overall well-being.
Have They Done Their Homework?
If your adolescent says they want to change their diet or eliminate certain foods, ask if they have a plan. Have they explored what nutrients will be eliminated when they remove certain foods from their diet? Are they confident that they can easily replace those nutrients? If you find yourself wondering about their ideas, seek sound guidance from trustworthy resources.
“Not Eating Meat” vs. Choosing to Eat Plant-Based Protein
Adolescents often experiment with becoming vegetarian (though sometimes they don’t plan to eat more fruit or vegetables). There are many reasons why an adolescent may choose to avoid animal protein. And a plant-based diet can be balanced and nourishing when followed in a healthy way. However, it’s essential for adolecents to understand that they are choosing plant-based protein, not simply avoiding meat. This focus ensures that adequate protein and a balanced diet are maintained.
Broader Wellness
No matter the diet, there are key considerations to maintain your adolecent’s overall health. For example, girls (age 9-18) need 1,300mg calcium/day to maintain strong bones. This is particularly important during this timeframe, when bones absorb calcium effectively to improve bone health in adulthood. Teens should also limit their sodium, saturated fat, and added sugar. It’s never too early to establish healthy habits that reduce the future risk of chronic disease.
Their Responsibility
If your adolescent wants to change their eating habits, make sure they understand the responsibilities they’re taking on. Finding foods, recipes, and other ways to embrace their new diet is their job. It may be helpful to treat desired dietary changes with the same steps required of privileges they’re seeking. In other words, they need to earn it. With this approach, your adolescent will invest in their decision and learn how to safely adopt their new diet.
Ideas and Strategies
Lean on resources to ensure your adolescent is getting enough from each food group and meeting their daily needs. And make family meal prep easier by finding dishes that are easily modified to suit different preferences. Rice bowls, for example, are easy to adapt to different dietary needs. Other “build your own” meals are also good ideas, such as salad bars, loaded baked potatoes, paninis, and individual pizzas. Use Guiding Stars to help you locate nutrient-dense, convenient products that match your adolescent’s goals and save time in the kitchen.