Weighing In: What Should My Teenager Eat?

Encourage your child to get at least three servings of these calcium-rich foods:

• 1 cup of low-fat milk
• 1 cup of soy milk with added calcium
• 1 cup of low-fat or fat-free yogurt
• 1 ½ ounces of low-fat cheese
• 2 ounces of fat-free cheese

Eating Out

It's unrealistic to believe that your teen isn't going to eat out when she's with her friends. And unfortunately, she is likely to frequent fast food restaurants. So talk to your daughter about portion size and choosing nutritious foods when eating at restaurants. Here are some tips you can give her:

• Avoid the large or "value-sized" meals
• Choose a grilled chicken sandwich or small plain hamburger
• Use mustard instead of mayonnaise
• Limit fried foods and take the skin off of chicken
• Order salads with low-fat salad dressing
• Choose diet soda, water or low-fat milk instead of regular soda

Hit the Iron

Teens need iron to support their growth and development. And teen girls need it to replace blood during menstruation. Encourage your daughter to choose iron-rich foods such as:

• Fish and shellfish
• Lean beef
• Iron-fortified cereals
• Enriched and whole-grain breads
• Dried beans and peas
• Spinach

Practice What You Preach

Despite your best efforts to teach your daughter how to make healthy food choices, if you don't practice what you preach your daughter is not likely to take the lessons to heart. Encourage her to eat three meals every day and to choose healthy snacks over potato chips, cookies and other junk food by doing so yourself. Sit down to a nutritious, well-balanced family dinner at the kitchen table or in the dining room. Stock the fridge with healthy snacks like low-fat dairy products, fruits and vegetables and bottled water so both you and your teenager have healthy options.

Teens learn by watching and emulating their parents, even if they won't admit it. You can help your daughter develop healthy habits by being aware of your own food and activity choices and being a healthy role model.

This is a great time to talk to your daughter about a healthy lifestyle. She's going to continue to be more and more independent and she'll be going off to college before you know it. The younger we learn healthy habits, the more likely we are to carry them into adulthood. Take this opportunity to teach your daughter lessons that will last her a lifetime.