Nutrition Tips for Youth

Ensuring optimal nutrition for youth is important for their:

  • Rapid growth

  • Development of puberty

  • Healthy weight management

  • Cognitive function

  • Bone health

  • Immune function

  • Establishing healthy habits

Recommendations and Examples:

  • Ensure children are consuming enough calories.

  • Ensure these calories are coming from balancing:

    • Lean proteins: Skinless chicken/turkey breast

    • Healthy fats: Olive oil, avocado, & almonds

    • Complex carbs: Brown rice, beans, & leafy greens

    • Vitamins: A, C, D, E, B12, & K

    • Minerals: Calcium, Iron, & Potassium

Don’t Let Marketing Fool You:

Some marketing tactics work sneakily to trick you into thinking products are “healthy” ...

Here’s what you should watch out for:

Fun Characters/Colorful Packaging:

  • This tactic can be done to attract attention to youth. Many colorful processed foods are filled with artificial flavors and added sugar, which increases a child’s risk of many health conditions: CVD, diabetes, and obesity.

Toys, Prizes, and Games:

  • Prizes within cereals or other processed foods influence a child’s food choices. Read the food label on the product before adding it to your cart. The most important prize is a child’s health.

Influences:

  • Children are very influenced by their peers and the media. However, family influence can override all factors. Educate your children on the importance of nutrition and set a good example for them to follow.

Influencing Healthy Eating Habits:

Incorporate kids in cooking highly impacts their relationships with food in many ways!

  • Increases exposure to healthy foods!

  • Establishes empowerment!

  • Developing cooking skills!

  • Educational opportunities!

  • Quality time!

  • Increases willingness to try new foods!

Nutrition Benefits for School Performance:

A balanced diet promotes optimal brain function and a child’s cognitive development. Specifically:

  • Memory Skills

  • Concentration

  • Mood Regulation

Besides vitamins and minerals, omega-3 fatty acids are great for supporting a child’s cognitive development:

  • Fatty fish: Salmon and trout

  • Fortified foods: certain brands of:

    • orange juice, eggs, milk, & yogurt

  • Chia seeds, flaxseeds, & flaxseed oil

  • Walnuts

Try incorporating these products into a child’s diet to promote memory, concentration, and mood!

Lynn Grows