The eating habits that are developed in the teenage years are often ones that stick with us into adulthood, so it is essential that teenagers learn how to properly nourish their body!
If you believe your teenager is overeating, the best things you can do as a parent are:
- Point them in the direction of a dietitian that can help educate them on healthy eating habits
- Speak positively about all foods and about your own body
- Set an example of eating a well-balanced diet
- Avoid commenting on weight.
Read on for more information on what defines overeating, why some teenagers overeat, and tips for encouraging healthy eating habits in teenagers.
What is Overeating?
Unfortunately, some people, especially teenagers, feel guilty about the amount of food they eat. Some may be concerned that they are overeating even when they are not! These kinds of misconceptions can be dangerous because they can lead to nutrient deficiencies, lack of energy, and even stunted growth!
Teenagers are going through a period of growth and development- which naturally requires more energy (AKA more calories from food). Many teenagers are active in sports and other extracurricular activities that also increase their energy needs.
Eating a lot of food does NOT necessarily mean you are overeating. Eating in excess of what your body needs is a better way to define overeating. However, since your body’s needs differ day-to-day, it is important to rely on your body’s hunger and fullness cues more than a set calorie goal.
How Many Calories Do Teenagers Need?
Calorie needs vary based on age, gender, activity level, body composition, genetics, and more! Below is a chart from The Academy of Nutrition and Dietetics that shows rough calorie estimations to give you an idea of how many calories a teenager needs to be eating.
With so many other factors impacting calorie needs, I recommend everyone meet with a dietitian to make sure you are on the right track and meeting all of your nutrient needs. Find a dietitian that will help you develop a healthy relationship with food and with your body and that empowers you to make satisfying food decisions that bring you happiness!
Why Do Teenagers Overeat?
We all overeat sometimes and life goes on! However, consistently overeating or feeling out of control around food is a sign that something else is going on. It does not mean that you have no self-control! In fact, it usually has much more to do with other underlying factors in your life.
Here are some of the reasons that teenagers overeat or feel out of control with food:
- They are chronically undereating
- They do not eat enough earlier in the day
- They are incorrectly fueling for exercise
- Their blood sugars are out of whack
- They are dieting or restricting foods
- Even if they aren’t really dieting or restricting, they still set mental limits for what foods and how much of certain foods they can eat
- They are not eating the right balance of carbohydrates, protein, and fat
- Stressful situations or life events can trigger overeating
- They have gone a long time without eating
You can probably relate to some of these. No matter how hard we try, life happens and some days our eating might not be where we want it to be. Sometimes that may result in eating more than our body truly needs and that is okay!
Thankfully, our body is really good at regulating itself and compensating for times when we don’t take care of it perfectly. Continue to do your best to nourish your body and fuel it appropriately, but give yourself grace as well!
Is Overeating Bad for Teenagers?
Overeating can be a sign that something else is out of balance in your body or mind. An increase in overeating can actually be a way your body tries to get your attention to tell you that something is up!
Reach out for help if you notice a change in your eating habits, are eating to cope with emotions, or if you feel out of control with food or like you are overeating. A dietitian can help empower you to make good eating decisions that will help you feel your best. They can also direct you to other resources to help with some of the underlying factors that could be related to overeating.
Finding ways of coping with stress, pressure, anxiety, and depression often plays an important role in healthy eating habits. It could be helpful to work with a therapist to work through some of the emotions you are having. They can help you develop other coping skills so that you don’t always feel like you have to immediately turn to food.
What Should You Do If You Overeat?
Guess what… overeating is still going to happen. It is a normal part of life. The question is, what do you do after you overeat?
Feeling guilt and shame about overeating is entirely unhelpful. Instead, I encourage people to use overeating as a learning experience. Take note of emotions you are feeling, circumstances that might have led to overeating and how your body feels physically after eating more than it needed.
Then find ways of practicing self-love! Maybe your body needs some self-care time. Maybe some gentle movement like going on a walk or doing some yoga could help improve digestion and give you some energy.
Most importantly, just because you overeat does not mean you need to purposefully restrict calories or foods to “make up for it.” Continue to nourish your body and respond to your hunger and fullness cues even after you overeat. In fact, restricting foods often leads to more overeating.
Should Teenagers Track Calories?
Tracking calories is usually not a great idea for teenagers. It can lead to obsessively thinking about food, as well as disordered eating.
Instead of tracking calories, teenagers should focus on listening to and responding to their body’s hunger cues. As they develop their relationship with their body, they can be confident that their body will get the nutrients that it needs.
Part of the process of developing that mind-body connection might be working with a dietitian. Especially if eating habits haven’t been great, you might struggle at first to know what your body needs. A dietitian can help you know what your body needs and as you practice, that mind-body connection will get stronger and stronger.
How Can I Encourage My Teenager to Eat Healthy?
Parents, coaches, teachers, and caregivers all want the best for their teenagers. If you have a desire to encourage healthy eating habits in your teenager, but don’t really know how, here are a few tips that might help!
- Set a good example of healthy eating and exercise habits. Teenagers pick up on a lot, and oftentimes, actions speak louder than words.
- Refrain from making negative comments about your body or anyone else’s body. These negative comments can really be deeply ingrained in a teenager’s developing mind.
- Even “positive” comments about how someone’s body looks can have a deep impact on teenagers. It is a much better idea to refrain from commenting on your body or other people’s body. Instead, comment on something you admire about a person, or tell them about how much you deeply care for them and love them.
- Have healthy and balanced food options available at home. Teenagers will often grab what is in sight that is quick and easy. Try cutting up fruits and vegetables and having them available in the fridge! Keep a wide variety of snacks and foods available so that teenagers can really listen to their body and nourish it accordingly.
- Do not refer to foods as “good” or “bad.” This places unnecessary moral value on foods. Instead, talk about how all foods can fit in a healthy diet and discuss the powerful things that different foods can do to help your body!
- Teach basic nutrition principles and get teenagers excited about eating healthy! Teens should understand the role that carbohydrates, protein, and fats play in the body. They should also have a general understanding of why vitamins and minerals are important. As they focus on how nutrient dense foods make their body feel, they will be more inclined to continue following healthy eating patterns.
- Celebrate the small wins and don’t expect perfection! There is no “perfect” way of eating!
Summary
It is normal to be concerned for the health of your teenager. However, your approach might make all the difference in how your teen responds.
Parents should work to develop an environment where all foods can be enjoyed without guilt. As you work to model healthy eating behavior and develop a positive relationship with food and your body, your teenager will likely pick up on that.
Don’t be afraid to reach out for help from a dietitian! They have a deep understanding of food and what the body needs and can make sure your teenager is getting all of the nutrients they need.
Never make your teen feel like there is something wrong with them because of their eating habits. Instead, be patient as your teen develops that relationship with their body and with eating- it will take time and effort!
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