Finding the balance

Why it's tricky to manage your
teen's nutrition and exercise

_{^{A GUIDE TO THE SECONDARY YEARS}}_^|_{^{TEEN NUTRITION & EXERCISE}}_{^{| WHY IT'S TRICKY}}

Why it’s tricky to manage your teen’s nutrition and exercise

A teen can have a lot going on – a busy social life, increased academic pressure, new independence – and of course the lure of long sleeps. Among all this, finding time for exercise can be tricky. And no matter how healthy you try to make meals at home, there’s always the temptation of the corner shop to top up with sweets, fizzy drinks and junk. Working out how to balance this chaotic combination can be tricky, but here are some thoughts that might help.

In a 2025 study of 2,500 UK schoolchildren, nearly 79% had two or more snacks a day and 83% bought snacks from a shop, with unhealthy options (crisps, biscuits and sweets) dominating their choices¹.

Why does it get harder to manage eating and exercise?

Here are some reasons why nutrition and exercise matter at this age – and why it gets tricky:

Growth spurts change everything. Teen appetites may suddenly soar or crash. It can be hard to keep up with the volume of food they want, while still keeping on top of the nutrients they need.
They want to make their own choices. School canteens and the shop on the way home, plus time out with friends, means you get less oversight of their food and activity levels.
Screens are hard to compete with. From social media to gaming to chatting, phones take up a lot of time, cutting into time they could use to exercise.
Body image can be an issue. Puberty and social media can both shape how teens feel about their bodies, and that can influence their eating and exercise. It can also make conversations tricky: you want to encourage healthy habits, but you don’t want them to develop unhealthy worries about their bodies.
They may choose a different diet. Teens may choose a different diet, such as vegetarian or vegan. If the rest of the family doesn’t follow that diet, it can be a challenge to manage.

^{1. New survey on children's eating habits –}^{British Nutrition Foundation}

Do you worry about your teen's nutrition & exercise?

Yes - often
Now and again
No - not at all

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How much exercise do they need?

For teens, the NHS recommendations for exercise are:

Mix aerobic exercise and exercises to strengthen their muscles and bones.
Aim for an average of 60 minutes of moderate to vigorous physical activity a day across the week²– enough to raise their heart rate, breathe faster and feel warmer.

Aerobic exercises

Muscle- and bone-strengthening exercises

Walking

Running

Swimming

Gym fitness

Football

Gymnastics

Football

Weights

Martial arts

Dance

^{2. Physical activity guidelines for children and young people –}^NHS

How can I get my teen to be more active?

Switch to an activity they like

It’s natural for teens to lose interest in a childhood activity – they may feel self-conscious about it, find it boring, or simply have outgrown it. Instead, encourage an activity they actually enjoy – an inflatables session at the swimming pool, running or cycling, or going for a walk with friends. Some gyms may also offer junior membership to under-16s.

Emphasise the wider benefits

Remind them that regular activity is as much about mental resilience as physical fitness. It’s linked to better sleep, mood and concentration, and can be a real buffer against the stress of exams and school pressure.

Be a role model

If you’re active and it’s part of your routine, they’ll be naturally more inclined to stay active themselves. Pick things they may join in with – an evening walk with the dog, or a quick kickabout at the park.

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What should they be eating?

The NHS recommendations are covered in the NHS Eatwell guide, but the main points will be familiar:

Aim for at least five portions of a variety of fruit and vegetables a day – a portion is about a handful. Fresh, frozen, tinned or dried all count. It doesn’t have to be a mountain of cabbage – a few spinach leaves on the side of their plate, a handful of frozen peas as a snack, or some frozen beans mixed in with a rice dish all count.
Base meals on higher-fibre, starchy foods like potatoes, bread, rice or pasta.
Include dairy or dairy alternatives (fortified if necessary – this means they include nutrients such as calcium).
Protein matters – meat, fish, beans (including baked beans), pulses, eggs all count.
Choose unsaturated oils and spreads in small amounts.
Avoid food high in fat, salt and sugar.

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Food and drink tips for teens

Here are some tips that are especially relevant for teens:

Choose water or milk – fizzy drinks, even without sugar, can cause tooth decay. Energy drinks can be high in calories and additives including caffeine. There are restrictions on whether some of these are sold to under-16s.
Encourage breakfast – even a quick breakfast, such as toast and peanut butter, or a wrap they can take with them, can help them concentrate later. Avoid sugary biscuits or flapjack bars that can cause a sugar spike.
Healthy snacks are key to keeping up with growing appetites. Snacking is all about ease: keep nuts, fruit, veg, rice cakes, crackers and cheese or plain popcorn available and easy to find. If they’re there to grab, and crisps and sugary snacks aren’t available, they’re more likely to pick the easy option.
Keep an eye on calcium, vitamin D and iron; these are all necessary for healthy growth. Teenage girls in particular need iron as they start their periods. The government recommends that everyone in the UK should take a vitamin D supplement through the winter months – this is particularly important for people with darker skin or if your teen spends little time outdoors³.
Avoid fad diets – social media influencers can often push new nutrition trends. If you think it’s healthy, not too expensive, and manageable alongside other family members’ choices, it may not be a problem. But if it seems unhealthy or they’re very fixated on it, try to talk through a compromise.

^{3. Vitamin D –}^NHS

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Why do family dinners still matter?

Technology-free mealtimes support mental wellbeing by creating better communication, fostering stronger relationship bonds and reducing stress.

77% of parents want to eat together more often, yet over 1 in 5 families never eat together, and only 43% do so daily⁴.

As teens get older and busier, it can be hard to protect the family mealtime. But eating together is still a chance to check in with each other. Here are a few ways to bring everyone to the table:

Carry on with family meals as part of your family routine. It can be a stable part of the week for teens that helps them to feel secure and stay connected.
Stick to a ‘no devices’ at the table rule. Even one or two tech-free meals a week will help.
Let them choose or cook. As teens get older, choice is important. They may want to help with cooking too, which is valuable training for adult life.
Stick to feel-good topics. Don’t use dinner as a time to remind them they haven’t tided their room – pick topics that will get everyone chatting comfortably, or check in on plans for the week.

Dr Imren Sterno

Head of mental health &
Consultant clinical psychologist

^{4. The importance of family meal times –}^{AXA Health}

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How do I know if my teen is having problems with food?

Puberty changes teens’ relationship with their bodies – and some self-consciousness is normal. But it’s worth talking to your GP, school or a dietitian if you notice any of these:

Secretive eating or anxiety about eating in front of others.
Skipping meals, or signs they are hiding or disposing of food.
Rigid rules around ‘good’ or ‘bad’ foods, shame about food, or becoming very strict about their diet.
Making negative comments about their appearance or checking their body repeatedly.
Losing weight or not growing as expected.
Interest in social media that promotes eating disorders.
Signs of vomiting (such as teeth problems or persistent sore throat) or use of laxatives.

If you’re at all concerned about a possible eating disorder, check Beat’s website for information and support.

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Where can I find out more?

NHS Eatwell Guide	Shows how much of what we should eat for a healthy, balanced diet.
NHS better health, healthier families	Healthy recipes and nutritional advice, including: Healthier lunchbox recipes Healthy growth and weight Food facts
NHS: physical activity guidelines (5–18 years)	Recommended activity levels and ideas for children and young people.
British Nutrition Foundation	Teenager-specific nutrition advice, including growth spurts and exam fuel.
Beat	The UK's eating disorder charity, with information and support for parents, carers and young people.
AXA Health family health hub	Articles and videos on navigating family life including: How to encourage your child to eat healthily Tips to getting your ‘5 a day’

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