How can I encourage healthy eating in my teenager?

Because teenagers like to experiment and try new things, try serving new foods and regional and ethnic foods.

My 12-year-old son's coach recommends taking protein powder to build muscle. Does this really work?

No. Protein does provide the building blocks for muscle growth. Such growth comes from eating healthy foods and participating in regular physical activity, not from taking a protein powder. Your son will not be able to build muscle mass until he goes through his growth spurt.

My daughter has reduced her fat intake almost completely. Is this OK?

No. Fats are a source of essential fatty acids that are necessary for growth. When children and adolescents reduce their fat intake, they often do not replace the calories with other foods, which may compromise growth and development. Children and adolescents need to obtain an average of 30 percent of their calories from fat.

Does my child need to eat after a long training session?

Yes. Consumption of healthy foods and beverages after participating in physical activity is critical for all children and adolescents, particularly those who take part in long training sessions or competitions in which they participate in two or three events a day. The body is most receptive to replacing muscle carbohydrate (glycogen) during the first 2 hours after vigorous physical activity.

Should I give my child a vitamin and mineral supplement if he will not eat
vegetables?

Children and adolescents can meet their nutritional needs in a variety of ways. Taking a vitamin and mineral supplement is OK, but it does not substitute for eating healthy foods. Most fruits and vegetables provide the same nutrients, so children and adolescents who do not eat vegetables can still get the necessary nutrients from eating a variety of fruits. Encourage your child to find a few fruits or vegetables that he likes. He may be willing to eat raw vegetables and dip, even if he will not eat cooked vegetables. Wash and cut up fruits and vegetables and keep them in a clear container (so they can be seen easily) in the refrigerator, along with low-fat dip or salsa. Put a bowl of fruit on the kitchen table or counter.

See Tool F: Physical Activity Resources for contact information on national organizations that can provide information on physical activity. State and local departments of public health and education and local libraries are additional sources of information.

Clark N. 1996. Nancy Clark's Sports and Nutrition Guidebook (2nd ed.). Champaign, IL: Human Kinetics. Coleman E, Steen SN. 1996. The Ultimate Sports Nutrition Handbook. Palo Alto, CA: Bull Publishing.

Dietz WH, Stern L, eds. 1999. Guide to Your Child's Nutrition: Making Peace at the Table and Building Healthy Eating Habits for Life. Elk Grove Village, IL: American Academy of Pediatrics.

Jennings DS, Steen SN. 1995. Play Hard, Eat Right: A Parents' Guide to Sports Nutrition for Children. Minneapolis, MN: Chronimed Publishing.

Smith NJ, Worthington-Roberts BS. 1989. Food for Sport. Palo Alto, CA: Bull Publishing. Tamborlane W, Weiswasser JZ, Held NA, Fung T. 1997. The Yale Guide to Children's Nutrition. New Haven, CT: Yale University Press.