Secondary school children

A healthy diet helps support teens growth and development as they juggle busy schedules. 

Healthy bones

It's important for pre-teens and teenagers to eat enough calcium to keep their growing bones healthy. Try encouraging them to have:

• dairy products such as pasteurised low-fat milk, yogurt and cheese
  • if your teen doesn’t eat dairy, make sure to buy alternatives that are unsweetened and have added calcium
• bread and cereal products made with flour will provide a source of calcium and preferably choose wholegrain or brown varieties as these are more nutrient rich than white. 
• many cereals also have added calcium, with the best options being low sugar varieties
• calcium can be found in dark green leafy vegetables like spinach, kale and broccoli but your teen is not keen on salads, you could try blending greens into soups and smoothies, or cutting them up small to add to sauces

Iron requirements are higher for growing teens, especially girls who lose iron when they get their period. Good sources of iron include:

• beans and legumes, such as red kidney beans, edamame beans and chickpeas
• nuts and seeds
• dried fruit, such as dried apricots
• fortified breakfast cereals
• red meat- aim for leaner cuts of meat, and remember that it is best to avoid eating more than 70g of red and red processed meat per day

Around this age, your teen may be busier or spending more time out and about with friends. This may involve eating out or relying on fast food outlets, where foods are often high in fat, sugar and salt.

Here are some tips to help your teen make healthier choices:

• where possible, try to encourage your teen to eat less red and red processed meats like bacon, sausages, and hot dogs
  • healthier options could include chicken, turkey, fish such as tuna and salmon, or non-meat alternatives like bean, legumes or tofu and these are often better for your teen’s health and the environment
• if ordering from a main menu, you can always ask for a half portion or offer to share a meal if you think the portion might be too large for what they need
• by replacing takeout meals with homemade versions, you can have a healthier meal and save money. 
  • for example, if your teen is having friends over or you want to spend more time as a family, why not suggest an at home create your own pizza night
• encouraging teens to choose a veggie side dish can act as a reminder that eating out can be healthy and tasty
• sauces and condiments like tomato ketchup, brown sauce or soy sauce can be high in salt and sugar, so encourage teens to opt for low salt/sugar versions and limit how much they use
• encouraging your teen to stay at school for lunch can help ensure they are getting a healthier option