For adults who work with youth in classrooms, after‑school programs, counseling, and community groups, it’s also a reminder that teens succeed when adults and youth partner to build healthy habits.

What Teens Need for Healthy Nutrition

Teens grow rapidly, making good nutrition essential for learning, emotional health, and staying active. ODPHP’s MyHealthfinder highlights four core needs:

• Balanced meals with fruits, vegetables, whole grains, lean proteins, and dairy or fortified alternatives.

• Hydration, mainly water, to support focus, energy, and physical performance.

• Steady energy from regular meals and snacks to handle long days and changing sleep patterns.

• Nutrient‑dense snacks that sustain energy and help prevent overeating later.

Youth–Adult Partnership (YAP) Practice: Ask teens what food choices they have and what would help (snacks, basic tools, shopping tips, or a weekly plan). Centering their input makes solutions work.

Quick, Realistic Healthy Eating Strategies for Busy Teens

Research shows that teens often eat between activities and therefore need healthy options. Partner with them to choose realistic, affordable snack options.

YAP Practice: Co‑create a short snack list to keep stocked at programs, meetings, or events. Teens know best what they will actually eat! Choose items that require little prep, are budget‑friendly, and backpack‑ready. See this roundup of Easy On‑the‑Go Snacks.

Hydration for Active Teens

Active teens need steady hydration throughout the day to stay focused, safe, and perform their best. Even mild dehydration can affect energy and increase heat‑illness risk. Guidance from the National Athletic Trainers’ Association (NATA) and the American Academy of Pediatrics (AAP) reinforces that teens should plan their hydration rather than rely on thirst alone.

Quick reminders: drink water regularly (especially before/after activity), sip during workouts, and save sports drinks for long, intense, or hot‑weather sessions.

YAP Practice: Map weekly practices and identify when to hydrate and refuel so habits fit existing routines.

Community Partner Spotlight: Out of the Mouth of Babes (Spark Grant)

This YAP in action brings hands‑on nutrition to life. In Nourish Your Creativity, youth ages 10–17 turn food‑bank ingredients into simple, nutritious meals and share digital stories practicing vital life-skills and shaping healthier food environments.

Creating a Positive & Supportive Environment Around Food

Building healthy nutrition habits isn’t just about what teens eat it’s also about how they feel around food. Because young people are especially influenced by the adults in their lives, the attitudes we model matter just as much as the meals we serve. Research from the CDC highlights that supportive, non‑judgmental environments can strengthen teens’ overall well‑being and help healthy habits stick.

As parents, caregivers, and mentors, we can make a meaningful difference by modeling balance, avoiding negative talk about food or body image, offering choices rather than strict rules, and inviting teens to help shape snacks and meals. These small shifts can create a foundation of trust and empowerment that supports lifelong wellness.

If you’d like to explore additional nutrition guidance or local programs that can support your efforts, visit:

• Texas Department of State Health Services Nutrition

Together, we can help teens build a healthy relationship with food; one that nourishes both body and mind.