Life Hacks for Teens: Healthy Eating Made Easy
Written by: Devyn Quinn, Outreach Coordinator
Making new habits as a teen can feel almost impossible. You have a very busy life with school, your friends, spending time with family, and maybe even work. All year long you have deadlines to meet and specific times to be somewhere. Sometimes we are so busy we forget to take a minute to ourselves and fuel up. Let me help you find some fast and easy ways to create some healthy habits, no matter how your schedule looks.
Breakfast:
Finding food first thing in the morning sets you up for your day. It does not need to be time consuming to make. Just delicious and nutritious!
- Overnight oats with some fresh fruit
- Toasted bread/bagel/waffle with nut butter and some bananas or another fruit
- Egg bites
- Muffins
- Yogurt parfaits with GF granola and fruit
- Smoothies made with fruit, assorted greens, and some yogurt for added protein.
If you prepare your breakfast the night before, it makes eating before you leave for the day that much easier! Find some quick and easy egg bite or muffin recipes to make on the weekend and store in the fridge or freezer for the week.
Lunch:
Most of the time when it comes time for lunch, you are out and about and probably did not think about what you wanted that morning. That’s okay! Whether you are bringing lunch or ordering from somewhere, try and stick to options like these:
- Having some kind of protein in your lunch (meats, cheese, beans, eggs, etc.)
- Stick with more whole foods like bowls, salads, sandwiches, etc.
- Try to swap out fried foods (like French fries) for veggies or side salads
- More veggies in a meal means more nutrients
- Aim for quinoa or brown rice since it is a healthier carb
- Adding avocadoes, oil-based dressings, nut butters, etc. Adds healthy fats
Making small changes to what is in your meal helps you feel better and stay full longer. It is important to remember that we are not trying to create an obsession with your eating habits, just change them slightly so you can feel your best.
Dinner:
When you get home after a long day, the last thing you want to do is make a decision about dinner when your mom or dad asks what you want. If you find yourself saying “I don’t know”, try throwing out some of these suggestions:
- Tacos
- Stir-fry
- Sheet pan chicken and veggies
- Pasta with meat
- Breakfast for dinner
- Chipotle style bowls
- Burger with side salads
- Chicken kabobs
- Homemade sushi
This gives some balanced meal options that take little time to make! Not only are you going to feel great, so will the rest of your family!
Snacks:
Now, let’s talk about those midmorning and midafternoon cravings. Even when eating 3 meals a day, you may still feel hungry and that’s okay! Here are some easy to grab snacks that will fuel you up!
- Simple Mills crackers, Kettle Potato chips, The Good Crisps, or another certified Gluten-Free Chip
- MadeGood, Bobo’s Oat Bars, That’s It, or Good & Gather Bars (All GFCO Certified)
- Gluten-Free popcorn (Skinny Pop, Angies Boom Chicka Pop, movie theater style popcorn can be filled with extra fats and calories that you don’t need)
- Frozen grapes or fresh fruit
- Veggies and hummus/guacamole
These are all things you can grab and take with you as long as you set aside some time to prep.
Easy Healthy Habits:
We have covered meals and snacks, so let’s get into some healthy habits you can also implement into your daily life.
- Setting a reminder on your phone to drink water will help remind you to drink up and keep you hydrated.
- Keeping safe snacks in your backpack, car, and/or locker can be good just in case you find yourself very hungry with nothing safe around.
- Take time on Sundays to plan and prep meals and snacks for your week.
- When you feel overwhelmed with studying or just need to move, take little 10-minute walks to keep you moving and also help you focus.
- Switch up where you study or watch TV. Go outside or to a park. Change of scenery is good for you, and so is being outdoors!
Dealing With Your Stress:
The last thing that is important with any kind of change is that stress is natural and will show up. When you try to change things or add something to your routine, you can find yourself questioning some of your decisions and even doubting if you can do it. This can cause stress, but don’t worry, we have some tips for you!
The methods we talk about for reducing stress are good for stress in general as well as other stressors like school, trying new foods, and even big groups of people.
First things first is taking deep breaths. While it is common for people to tell you to breathe when you are stressed, it truly is so important in calming your nervous system. No matter the situation, deep breathing should always be your first step to calming yourself and relieving stress.
For some people, breathing alone does not work, and that is okay. You can doodle, journal, or vent about what is going on in your notes app or even on a blank page. Just remember to keep your notes secured so that people do not read things they were not meant to see.
If you are someone who likes to get moving, taking short walks or even dancing it out (just like Christina Yang) can help to relieve stress. Not only is getting your body moving good for your health, it can be a fun and maybe something you would not normally do.
Something none of us wants to admit is the doomscrolling habit we have formed. While it is okay to doomscroll sometimes, limiting this before bed can significantly help you with sleeping quality, and you will even start to notice how you have been able to focus better.
My final tip for you in this blog is to create a playlist that makes you feel amazing. Whatever kind of music gets you in your happiest mood, add them all to a playlist and listen to it when you feel down, stressed, or upset. If you have a big day ahead of you, this is your playlist!
Final Note from Me to YOU:
To be the best version of you, you have to take proper care of your overall health. You are not alone in making these changes. They can be small and gradual because it all makes a difference.
If you ever need some help or guidance, GIG is always here to help!
Happy New Year!!
Devyn Quinn