Adolescence is one of the most intense stages of growth and development: physically, emotionally, and cognitively. In recent years, we’ve seen a concerning rise in early exposure to restrictive diets, disordered eating behaviors, and high consumption of ultra processed foods.
This is a key period to promote habits that will shape long term health. But teenagers don’t just need rigid rules, they need to understand the why behind their food choices.
Recent studies have shown that a diet rich in high quality proteins, healthy fats, and valuable carbohydrates, especially fruits and green vegetables, plays a fundamental role in supporting brain development, hormonal balance, and academic performance.
A 2023 meta-analysis published in The Lancet Child & Adolescent Health found that teens who followed more balanced dietary patterns had a lower risk of anxiety and depression, better sleep quality, and greater concentration levels.
On the other hand, frequent consumption of ultra processed foods has been linked to gut microbiota imbalances, low-grade inflammation, and metabolic disruptions. It’s important to clarify that sodium itself is not the issue, the problem lies in the excessive sodium that comes from these types of products, often combined with additives and pro-inflammatory fats.
Encourage body awareness: Help them recognize how they feel after eating certain foods.
Involve them in decisions: Menu planning or cooking together can boost both autonomy and awareness.
Lead by example: Teens tend to mimic what they see at home more than what they’re told.
Adolescence is a window of opportunity to build habits that will shape future health. As professionals, our focus should go beyond calories or weight, and move toward promoting eating habits that support mental health, cognitive performance, and a positive relationship with food.