When it comes to adolescent nutrition, most parents can agree on two things: kids are either skipping meals entirely or raiding the pantry for chips, cookies, and ramen. Combine that with TikTok trends promoting protein powders and restrictive diets, and it’s no wonder parents are left wondering—what should teens really be eating?
Dr. Kari Stausmire and Dr. Kathryn McHugh, both family physicians who work regularly with adolescents, say the basics still apply: whole foods, balanced meals, and planning ahead.
“You want a well-balanced diet with fruits, vegetables, proteins, whole grains,” says Dr. McHugh. “Try to avoid filling up on your calories with junk food.”
That can be easier said than done, especially when teens are short on time and picky about food. “Kids skipping breakfast is really common,” Dr. Stausmire notes. “Meal prepping can help—if you can swing it—but even if you can’t, having healthy grab-and-go options in the house makes a difference.”
One simple strategy she recommends? Shopping the perimeter of the grocery store. “That’s where you’ll find your fresh fruits, vegetables, meats, dairy products. The more you go up and down the aisles, the more processed, the more sugars, more grains you're going to have.”
Both doctors emphasized that setting teens up for nutritional success isn’t about perfection—it’s about preparation. Even small routines, like planning meals for sports nights or choosing healthier snacks on the weekend, can give teens the fuel they need without turning food into a battlefield.
And what about the protein powder boom?
“If they're on a muscle strengthening program and they're having some guidance from a nutritionist, I think it's safe,” says Dr. McHugh. “But if you overdo certain supplements or protein powders, they can have a lot of kidney issues from that.” For most teens, she adds, it’s best to get protein from food rather than shakes or powders.
One area that can trip parents up is balancing body image with healthy habits—especially for adolescent girls. While staying active is important, Dr. McHugh warns against excessive exercise paired with restrictive eating. “That can increase the risk for things like fractures and not getting their periods. Menstruation is a helpful tool to know if a child is getting enough nutrition.”
If your child is active in sports or wants to start working out, Dr. Stausmire recommends looking for programs that promote confidence and strength, not weight loss or appearance. “Healthy bodies aren’t all one shape,” she says. “My daughter goes to the gym and sees women of all different sizes lifting weights, being active, and confident—not because of how they look, but because of what their bodies can do.”
At the end of the day, nutrition during the teen years is about more than just food. It’s about giving kids the tools to take care of themselves—without falling into harmful habits or fads. And it starts with conversations at home.
Talk About It at the Table 🥗
Want to help your teen build healthy habits? Start with a conversation over dinner. Ask what they like to eat, what they see online, and how food makes them feel. The goal isn’t perfection—it’s connection.
