When children start school, they often unconsciously change their taste preferences and eating habits. As they grow older, this becomes even more noticeable – from eating five times a day, typical for early childhood, they usually shift to three or even two meals per day. How can we explain this, and does it pose any risks?
When we have a baby or a small child, we follow a specific feeding routine, but as children grow, nutrition somehow takes a back seat… What should we know about feeding a teenage child?
When a baby arrives in the family, parents read many books and magazines to help with upbringing and nutrition, and they visit the child's pediatrician regularly to get advice on proper feeding. This inevitably leads to following a specific eating routine and making efforts to provide better food and care.
As the child grows, especially when they reach their teenage years, parents often return to their busy work lives, which sometimes limits the time available to prepare cooked, healthy meals. On the other hand, teenagers have a busy and demanding lifestyle – school, one or two foreign languages, courses, sports, etc., which often leads to "quick fixes" like doner kebabs, hamburgers, and the like.
Therefore, it is extremely important that the eating habits developed at a younger age – or at least some of them – remain during this mysterious and unpredictable phase. If there are regularly fruits, nuts, and vegetables at home, the teenager is more likely to continue consuming them.
In summary, feeding a teenage child is just as important as feeding a small child. We must make efforts to provide healthy and balanced food and reduce the consumption of junk food.
Moreover, eating habits often change during adolescence – many children become vegetarians if their parents or close friends eat this way. This is also the age when “how my body looks” becomes important, which often alters their eating patterns. As parents, we need patience and time to talk with them and explain what is good and how fast food or an unhealthy diet can harm them in the long term.
Do taste preferences really change at this age?
No, taste preferences do not change. What changes at this age are habits and the child’s emotional state, which affect their behavior and eating process. Children often have to eat outside the home more frequently and get acquainted with tastes and habits different from those at home. This leads to frequent expressions such as: “this tastes weird,” “this food is tasteless,” “you don’t cook well,” and so on.
Their habits often become closer to those of their friends, with whom they spend so much time.
Also, in our effort to provide healthy food for teenagers, we sometimes forget that the food should be not only healthy but also appealing. By applying tricks to diversify the menu, we can renew their interest in healthy and varied eating even at this age.
Does a teenager, given their rapid growth period, need to eat more?
Yes, at this age, children grow and develop quickly and therefore need more energy and food. Appetite is usually increased. However, it is important where the calories come from. If a child consumes empty calories from foods like pizza, chips, hamburgers, and soft drinks, which are low in nutrients, this can lead to obesity and disrupt the full development of the young body, making them tired and unhealthy.
The diet should be rich in useful energy from complex carbohydrates, polyunsaturated fats, and proteins, as well as food rich in vitamins, minerals, and micronutrients needed for rapid growth and bodily changes during this period.
How many times a day should a child eat at this age?
It is good for both adults and children of this age to eat 4 to 5 times a day: three main meals – breakfast, lunch, and dinner – and two snacks, morning and afternoon. Portions should be moderate. Meals should be varied and rich in nutrients – protein, unsaturated fatty acids, and complex carbohydrates. Every meal should include fresh fruits and vegetables.
On the other hand, it is advisable to limit canned foods, processed meats, packaged foods, and soft drinks, as they contain preservatives, sugars, lots of salt, and saturated fats that are not healthy.
It is important to note that slow eating aids digestion and accelerates the feeling of fullness.
Water is an essential part of the body. We should teach children to drink at least 2–3 liters of water daily.
Are diets suitable?
Due to the accelerated growth at this age, nutrition should be varied and complete. A healthy lifestyle and diet reduce the risk of deficiencies in important vitamins and nutrients. Therefore, it is wrong to impose diets on children.
Diets that restrict certain food groups disrupt proper development and may lead to depression, which is common in adolescence, as well as eating disorders like anorexia and bulimia.
Calcium-rich foods contribute to building a strong musculoskeletal system and reduce the risk of osteoporosis in adulthood. Iron deficiency leads to anemia, causing fatigue, reduced concentration, and even delays in mental development and psychological disorders.