<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/08/Teenagers440-0cde498.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/08/Teenagers440-0cde498.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/08/Teenagers440-0cde498.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-899069 alignnone size-landscape_thumbnail" alt="A teenage girl holding peaches in front of her eyes" title="What to feed teenagers" /> <p>Ensuring your teen is eating a diet that meets all their nutritional needs can be <span class="s3"><a href="https://pubmed.ncbi.nlm.nih.gov/28436102/" target="_blank" rel="noopener">challenging for a number of reasons</a>.</span> Increased physical demands, changes in their food preferences, social media influences and peer pressure, to name just a few.</p>
<p class="p2"><span class="s3"><a href="https://pubmed.ncbi.nlm.nih.gov/28436102/" target="_blank" rel="noopener">Adolescence</a>, </span>defined as between 10-19 years, is a period of rapid growth as well as rapid physical and cognitive change. So, clearly, eating enough calories and nutrients each day is important.</p>
<p class="p2">Our dietician explains how to deal with faddy eaters, what a rounded, balanced diet looks like for teens and more diet-related concerns.</p>
<p class="p2"><b>Next, discover our </b><a href="/howto/guide/recipes-teenagers" target="_blank" rel="noopener"><span class="s3"><b>best recipes for teenagers</b></span></a><b>, </b><a href="/howto/guide/healthy-eating-what-adolescence-need" target="_blank" rel="noopener"><span class="s3"><b>how to build a healthy diet for teens</b></span></a><b> and find out </b><a href="/howto/guide/how-much-exercise-do-children-need" target="_blank" rel="noopener"><span class="s3"><b>how much exercise children need</b></span></a><b>.</b></p>
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<img class="wp-image-899074 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/08/Teenagers700-d161f74.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="A girl making a choice between a doughnut and an apple" title="What to feed teenagers">
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<h2 class="p2"><b>How to deal with picky eating</b></h2>
<p class="p2">Question: My 14-year-old daughter is as picky as ever. Since she was 10, she has suffered with spots and her food choices are limited. Should I be worried?</p>
<p class="p2"><b>Frankie says:</b> Even at 14, there’s still plenty of time to change eating habits. Offer her the opportunity to plan a few meals, you could even try a family ‘Come Dine With Me’ where she gets to cook for you. As for the spots, there’s a great fact sheet on skin and food from the <a href="https://www.bda.uk.com/resource/skin-health.html" target="_blank" rel="noopener"><span class="s3">British Dietetic Association</span></a> – you could download that for her to read, although don’t forget spots are very likely to be hormonal rather than diet-related.</p>
<p class="p2">Find more information on <a href="/howto/guide/eat-your-way-fabulous-skin" target="_blank" rel="noopener"><span class="s3">eating for fabulous skin</span></a></p>
<h2 class="p2"><b>What helps with food phobias?</b></h2>
<p class="p2">Question: I’m struggling with a 15-year-old who has food phobias and a three-year-old who used to eat well but has become quite fussy. He sees what his big brother eats and wants what he has. I don’t know how to help either of them and, currently, I am cooking three different meals a day.</p>
<p class="p2"><b>Frankie says: </b>No mum should have to run a café-style menu. Why not start by listing all of the things that everyone likes and try to plan some meals around these. Have you tried talking to your health visitor? They might be able to put you in touch with a child psychologist to deal with the food phobias. Does your older one eat out with his friends? Maybe invite them to eat with him at home and get him to help you plan the meal.</p>
<p class="p2">As for your youngest, you need to take back control and only offer meals that you are prepared to make for all of you. If he chooses not to eat it, then you have to go with that, but don’t worry, he won’t let himself go hungry. Be firm and calm – try to make mealtimes an enjoyable family occasion again.</p>
<p class="p2">Check out some useful tips for<b> </b><span class="s3"><a href="/howto/guide/healthy-meals-for-picky-eaters" target="_blank" rel="noopener">younger picky eaters</a></span></p>
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<h2 class="p2"><b>Ideas for increasing low iron intake</b></h2>
<p class="p2">Question: Should I be concerned about my daughter’s iron intake? She eats little green veg and doesn’t eat red meat at all. Any help would be much appreciated.</p>
<p class="p2"><b>Frankie says: </b>Luckily <a href="/howto/guide/spotlight-high-iron" target="_blank" rel="noopener"><span class="s3">iron</span></a> is found in lots of different foods, although the best source is often red meat. If she won’t eat green veg, try encouraging her to eat eggs, beans, wholemeal bread, chicken and oily fish. Interestingly, the type of iron found in vegetables and eggs is not as easily absorbed by the body but, by having it with a source of vitamin C, the iron is more bio-available which means we can absorb it better. So, if you have a meal of beans on toast, have a glass of fruit juice with it.</p>
<p class="p2">Check out these delicious <a href="/recipes/collection/iron-rich-recipes" target="_blank" rel="noopener"><span class="s3">iron-rich recipes</span></a></p>
<h2 class="p2"><b>How to deal with dairy intolerance</b></h2>
<p class="p2">Question: My daughter has quite bad eczema which I’ve heard may be linked to a dairy intolerance. What should I do?</p>
<p class="p2"><b>Frankie says: </b>Yes, eczema may sometimes be linked to dairy, but that is not the only food that may act as a trigger. I’d suggest keeping a food and symptom diary for a couple of weeks and then checking back before discussing this with your GP. Cutting out dairy foods can put your daughter at risk of not having enough of the nutrients essential for bone growth – if you do end up removing dairy from the diet, be sure to replace it with calcium-fortified alternatives.</p>
<p class="p2">Find more information about<a href="/howto/guide/which-milk-right-you" target="_blank" rel="noopener"><span class="s3"> dairy alternatives</span></a></p>
<h2 class="p2"><b>Inspiration for meal plans</b></h2>
<p class="p2">Question: My teenage boys are always complaining that I cook chicken every night – how can I add variety?</p>
<p class="p2"><b>Frankie says: </b>Have you ever used a <a href="/get-bbc-good-food-app" target="_blank" rel="noopener"><span class="s3">cooking app</span></a>? You’ll never be short of meal ideas and you can always come back to your favourite recipes. Many of these tools help organise meals and even create shopping lists. Hopefully saving you energy and brain power!</p>
<p class="p2">Why not encourage them to plan one meal once a week? It could be a really useful way for them to learn valuable life skills, and they might find they enjoy it!</p>
<p class="p2"><b>Found this helpful? Now read…</b></p>
<p class="p2">Got more than one child on your hands? You might also be interested in reading Frankie Phillips Q&A for <a href="/howto/guide/nutrition-school-children-and-teenagers-qa-frankie-phillips" target="_blank" rel="noopener"><span class="s3">school children</span></a> and <a href="/howto/guide/nutrition-and-children-qa-frankie-phillips" target="_blank" rel="noopener"><span class="s3">babies and toddlers</span></a>.</p>
<p class="p1"><a href="/howto/guide/how-talk-your-teenager-about-their-body" target="_blank" rel="noopener">How to talk to your teenager about food</a><br>
<a href="/howto/guide/healthy-snacks-teens" target="_blank" rel="noopener">Healthy snacks for teens</a><br>
<a href="/recipes/collection/lunchbox-recipes" target="_blank" rel="noopener">Lunchbox recipes</a><br>
<a href="/recipes/collection/cheap-and-healthy-family-meals" target="_blank" rel="noopener">Cheap and healthy family meals</a><br>
<a href="/howto/guide/quick-healthy-family-meals" target="_blank" rel="noopener">Quick and healthy family meals</a></p>
<p class="p2"><b><i>Had experience of feeding a tricky teenager? We’d love to hear your thoughts and opinions…</i></b></p>
<hr>
<p class="p2"><em>This page was reviewed on 16<sup>th</sup> July 2024 by Kerry Torrens</em></p>
<p class="p1"><i>All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website </i><a href="http://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener"><span class="s1"><i>terms and conditions</i></span></a><i> for more information.</i></p>
What to feed teenagers
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