A healthy eating pattern is made up of:

• Plenty of vegetables and fruit

• Grainy foods for energy and fibre

• Some low or reduced-fat milk products

• High-protein sources like legumes, nuts, seafood, eggs and lean meat

Encourage your teen to eat a variety of these foods that suit their taste preferences, culture and lifestyle. Beware of fad diets that restrict/eliminate entire food groups or offer a quick-fix to weight loss.

Iron and calcium are particularly important nutrients for growing bodies. During adolescence, bone strength and density is rapidly increasing. Eating calcium-rich foods (like milk, yoghurt, cheese and tofu) will support the development of a strong skeleton. Teenagers, especially girls, are at high risk of not achieving their daily iron needs. Lean red meat, poultry, seafood, fortified breakfast cereals, legumes and eggs all provide some form of iron.

Values and habits developed during teenage years can influence behaviours in later life. Eat together as a family, be a role model and encourage your teens to help with meal planning, budgeting and cooking. These skills will come in handy when they eventually enter the world of flatting.

It’s surprising how far a meal can stretch with the addition of basic ingredients. Beans, chickpeas, lentils, veges (seasonal or canned), eggs, oats and brown rice are affordable pantry staples. 

What adolescents eat can affect their performance both on and off the field. Stock up on snacks that will refuel and satisfy. A fruit smoothie or vegetable sticks with peanut butter or hummus will help fill the gap between school and dinner. Fresh fruit, a handful of nuts or pottle of yoghurt make great on-the-go options.

Water is the best choice of drink. Remind your teen to keep hydrated throughout the day, especially during warm weather or when they're physically active. Sports or energy drinks are unnecessary for most young people.