What makes teens eat so much?

Did you notice your grocery bills spiking as your child entered their teens? Maybe you’ve had that wonderful experience of coming home with what should be a week’s worth of groceries only to discover your teenager has seemingly eaten just about everything in a few hours? You’re not alone. Registered dietitian Lisa Money explained what makes teens eat so much and how dietary choices during these important years support healthy development into adulthood.

Rapid development requires not just a lot of fuel, but the right kind

“During the years between age 12 and 19, teens will go through at least one but likely multiple growth spurts,” said Money. “When teens start a growth spurt, their bodies are developing quickly, and they’ll need to change up their diet to adjust to those needs.”

With long school days and busy schedules, if a teen forgets to eat breakfast or skips lunch, their body will sound a hunger alarm later that day. The food in the house disappears fast, and parents find themselves wondering how an entire frozen pizza vanished in ten minutes or less.

Parents of teens need to be ready by providing their teens with enough vitamin-rich carbohydrate foods to support their growth (think whole grains, fruits and vegetables), as well as foods that contain protein, fiber and healthy fat to satisfy their hunger later in the day.

Think of adolescence like a car driving at high speed, burning through fuel

“The body is like a car that burns more fuel when it’s driving at high speeds,” said Money. “Athletes or fitness buffs often eat quite a lot in order to meet their caloric needs, and teens are much the same. During adolescence, their internal ‘engine’ is running faster than ever, so they need more calories than at almost any other time in their lives.”

While every person is different based on how active they are, teen boys often need between 2,000 and 3,200 calories a day, and teen girls usually need between 1,800 and 2,400. These numbers are higher than their parents’ needs, so when they ask for second helpings, parents tend to cringe and might even say things like “Haven’t you had enough?” This kind of judgement can be hurtful and even lead to disordered eating patterns that could follow the teen throughout adolescence and into adulthood.

Understanding why your child is eating so much helps you to be more supportive and make sure your teen understands that there’s absolutely nothing wrong with needing more to eat when your body needs to fuel rapid growth

Calcium and iron build strong bones

“It’s not just about eating more food; it’s about focusing on nutrition,” said Money. “Two of the most important nutrients for teens are calcium and iron.”

• Calcium: Most bone growth happens from ages 13-19. The Mayo Clinic notes that teens need about 1,300 mg of calcium every day to build strong bones that will last a lifetime.  One 8-ounce glass of milk or 1.5 ounces of low-fat cheese provides 300 mg of calcium.
  
  Milk, yogurt, fortified orange juice, non-dairy soy, almond and oat milk and even leafy greens like spinach, kale or collard greens can help provide calcium.
  
• Iron: Iron helps your blood carry oxygen to your muscles and brain. Without enough iron, your teen might feel extremely tired, dizzy or notice cold extremities. Iron is especially important for girls who are starting their periods and all young endurance athletes who are training hard.
  
  Be sure to consume high iron foods like lean beef three times a week, dark meat chicken or turkey, tuna, beans and lentils, iron-fortified cereals and dried fruits. Combining high vitamin C foods like tomatoes, broccoli, peppers and oranges with high-iron foods helps with ensuring the iron is well-absorbed.

Focus on plants and lean protein, not processed snacks and fast food

“We’re all busy these days, and some nights it seems easier to grab prepackaged foods, fast food or sugary snacks than to spend time putting together a meal,” said Money. “However, these processed foods have very little protein or fiber and won’t be enough to handle your teen’s hunger or growth.”

Teens should also avoid added sugars like those found in sodas and candies as snacks, as they don’t give your body the real nutrients it needs to grow, and can contribute to mood swings and low energy later. Choose to pack granola bars, dried fruit, cheese sticks, pretzels, nuts and veggies with hummus for snacks whenever possible. Having healthy snack foods prepped and ready to go make it easier for teens to grab them on their way in or out of the house if they’re in a hurry.

Start patterns today that set your teen up for a healthy adulthood

“Making these small changes today can help you set your teen child up for a healthier future as they head off to college or move out of the house,” said Money. “Plus, keeping those healthy options around the house for your teen might inspire you to change up your own way of eating, too!”