Healthy Teen Recipes
Kids and teens are potentially the most difficult age group to deal with when it comes to transitioning to healthier meal choices. With the influence of friends, schools, other groups they may join, they’re exposed to all kinds of things you can’t control (unless you want to be “that” parent): junk foods, birthday parties, special events, the school cafeteria… And if you do, your child may resist you, so which is the lesser evil? My suggestion is to do your best to raise them on good principles and healthy heating, so they make wiser choices when it comes to eating outside of your home.
Get them involved!
In the shopping and cooking process – Everybody wants to be taken into consideration, especially kids, who are learning to have and express their own opinion. If they’re given the opportunity to select the ingredients they want to try and participate in the cooking process, they’ll be more likely to try new things and be empowered and inspired to create their own recipes, and eat them!
Compromise
To make things work with your teen, you sometimes (read: often) have to compromise. Make the same recipe three or four times, to give it a real chance, before it’s taken off the menu. You may be pleasantly surprised when, after a few tries, your kids are more welcoming of the dish! Another approach is to make at least one thing at each meal that you know they like, and something new or that they don’t love as much, so they feel like there’s balance, and everybody wins.
If your child decides not to eat plant-based, do your best to work with them: let them have their pick of non-plant-based foods while still providing them with enough plant-based meals that they’ll eat. It doesn’t have to be an all-or-nothing.
Planning balanced meals and snacks
Use leftovers, cook in batches, keep homemade healthy treats around, pack lunch bags with healthy snacks, water bottles and pre-cut fruit in bite sizes. Life is hectic and you don’t want to miss out on proper nutrition at home or when you’re on the go, especially for your kids.
School cafeteria and special events
Making a lunch for your child to take to school is the best way to avoid cafeteria food. They can be part of the menu-planning team so they’re excited about what they’re taking, and there are no surprises in their lunchboxes. If you’re encountering some resistance from your kids, be innovative so they have something “cool” to show their friends (or comparable to what is being served). Remember to add plant-based treats (let them sample a few varieties at home to see what they like) so they don’t feel tempted to use vending machines.
Social situations (birthdays, sleepovers) call for a little flexibility. First, trust your kid as they might stick to the well-formed healthy habits you all have worked together on. You can also make sure they eat something nourishing before the event, send them with their food and offer to bring something delicious and healthy everybody can enjoy. Ultimately, let them experience and eat what’s being offered and give them a chance to see how their own choices can impact how they feel.
