The teenage years are often some of the most difficult ones of a child’s life, even with respect to something as basic as maintaining a healthy diet. Teens spend so much time with their friends, snacking and eating meals together as they commiserate over life’s circumstances. Further, many of these meals take place in fast food restaurants due to most teenagers’ limited cash flow. These circumstances can mean that teens inadvertently end up eating foods that are chock full of fat, sugar, and calories. Unfortunately, this decrease in diet quality coincides with an increase in nutritional requirements, especially for kids in their early teens as they go through puberty.

Iron and calcium are two of the most important players in this rapid growth phase. Iron is used by the body to carry oxygen to muscles. Teenage girls are especially susceptible to an iron deficiency, and parents should make sure that they are getting plenty of iron-rich foods in their diets. As for calcium, as teenage bodies grow, they have an increased need for the nutrient that will strengthen their skeletal systems. Although the body adjusts to absorb more calcium during these rapid growth phases, some teens simply do not eat enough calcium-rich foods to meet the demand. Deficiencies in these areas can cause both long and short-term problems.

Fortunately, with the guidance of their parents, teens can develop (and maintain) healthy eating habits that will not only benefit them now but also for the rest of their lives. Of course, the best way to meet diverse nutrient needs is by choosing foods from all of the food groups. Although a daily vitamin can be a useful supplement to a well-balanced diet, it should never be used as a substitute for proper nutrition. A well-balanced teen diet is not so dissimilar from a well-balanced adult diet, so building healthy habits as a teen can have benefits that last well into the adult years.

For many teens, another important aspect of maintaining their overall health is making sure that they get enough exercise. As with their adult and child counterparts, a lack of exercise is one of most basic causes of teen obesity. It is important for teens to be physically active on a regular basis in order to build muscle and develop strong bones. Going for runs or walks; playing soccer, ultimate Frisbee, or flag football; or taking dance or karate classes are all good ways for teens to ramp up their physical activity levels.

It all starts with educating teens about what kinds of foods they are putting into their bodies. Encourage them to choose healthy snacks from YoNaturals vending machines (even when mom and dad are not around) for a lifetime of good health.