Food is FUEL: How to maintain a healthy & balanced relationship with food.

We all know that teen’s bodies are changing and is growing fast, like, really fast. They’re probably taller than they were last year, and that growth takes a lot of energy. It’s not just about filling them up, it’s about making sure they’re getting the right nutrients to keep up with all those changes. We are talking about foods that keep them sharp, strong, and full of energy.

According to nutrition expert Renee Rigdon, teens actually have a “higher metabolic rate than adults.” Translation? They burn through energy faster than we do. That’s why they’re always raiding the fridge, and we might be asking, “How on earth are you still hungry?” Their body’s working overtime, so they need more fuel than we think!

Don’t Let Them Skip Meals

Mornings are busy, and I know, breakfast can feel like an afterthought when everyone’s rushing. But skipping breakfast or giving them something sugary is a recipe for a blood sugar crash by mid-morning. They’ll get that little sugar high and then bam—tired, cranky, and starving again. We’ve all seen it, right?

Renee recommends starting their day with something that balances protein, healthy fats, and carbs—think eggs on toast, chia pudding with yogurt, or even a smoothie with some spinach and nut butter. And if they’re always running late, a protein-packed smoothie is a super easy grab-and-go option that’ll keep them full until lunch.

Let’s Talk About Snacks

I’m all for snacks, trust us, we get it. But the key is getting the right ones in their hands. Renee points out that a lot of processed snacks are really just empty calories—sure, they’ll fill them up for a minute, but not for long. 

Instead of handing over chips or sugary granola bars, try offering better options. How about a muffin made with almond meal and pumpkin (seriously, they won’t even notice), or a smoothie packed with fruit, spinach, and protein powder? You can also try hard-boiled eggs or trail mix with nuts and seeds—those snacks will actually keep them going longer without that mid-afternoon slump.

Calcium: It’s Not Just For Us Mums

We know we need calcium, but did you know teen girls need even more? This is the time when their bones are building up the foundation for the rest of their lives. The calcium they’re getting now will protect them from issues like osteoporosis when they’re older. 

If dairy’s not their thing, don’t worry, there are plenty of other ways to get it in. Renee suggests spinach, tahini (made from sesame seeds), and figs as great alternatives. A handful of spinach in a smoothie or sprinkling sesame seeds on their food can make a big difference. Trust me, it’s easier than you think to sneak in those extra nutrients.

Balance Is Everything

Here’s something I wish I knew sooner—balance is the key to everything. It’s easy to get caught up in food trends or feel like we need to take certain things off the table, but really, it’s about moderation. A treat here and there isn’t going to ruin their health, as long as they’re eating wholesome, nutrient-rich foods most of the time.

Renee talks about the 80/20 rule: eat well 80% of the time, and let them have a little freedom the other 20%. That means pizza at a party or ice cream with friends doesn’t have to be off-limits. It’s all about teaching them to enjoy food in balance, and the more we model that, the better they’ll feel—and the better they’ll eat!

At the End of the Day…

Their bodies are growing and changing fast, and it’s so important to fuel them with the right foods. Focus on balanced meals with protein, healthy fats, and carbs, and make sure snacks will keep them going without crashing. And hey, don’t be too hard on them—or yourself. It’s all about keeping that balance!

If you want to hear more info about Renee's view on teen nutrition, click here to listen to her talk on the 'Sound's like Teen Spirit' Podcast.