As a mum of three teenagers myself, I see first-hand how tough it is for teens today to make healthy choices. Between academic pressure, social expectations, sports commitments, too much screen time, disrupted sleep patterns, and the constant temptation of ultra-processed convenience foods, it’s no wonder many teens are struggling to get the nutrition they need.
Despite the mountains of nutrition information out there, most teenagers (and even adults!) feel overwhelmed by it all. The truth is, nutrition is deeply personal, and what works for one teen’s body might not work for another. But one thing is clear — nutrition plays a huge role in their energy levels, mood, skin, sleep, and performance, and it can be a game-changer when approached the right way.
Recently, I’ve had the pleasure of supporting several teenagers with their nutrition, and what’s struck me most is their genuine curiosity. They want to know how their bodies work and how the food they eat affects their everyday lives. They’re eager to learn and ask brilliant questions about how nutrition can help them feel better, perform better, and feel more confident in their own skin.
Some teens come to me with a specific goal, like improving energy levels or calming anxiety. Others struggle with poor sleep, breakouts, or ongoing gut issues. In many cases, small tweaks to diet and lifestyle make a huge difference. For some, we go deeper with blood tests to check nutrient levels, liver function, or digestive health, or stool tests to explore the root causes of persistent gut or skin concerns. And sometimes, we use targeted supplements to address deficiencies or support important processes like neurotransmitter production.
I also work with teenage athletes, and nutrition is even more critical for them. The physical demands on their bodies increase their risk of deficiencies, but unfortunately, many teen athletes are still eating the same diets as their peers. They often don't get enough protein, and without it, recovery and performance can suffer.
What I absolutely love about working with teens is how quickly they can see improvements. Their bodies are young, adaptable, and resilient. When they commit to small changes, the results — better energy, calmer moods, clearer skin, and fewer digestive issues — can be fast. Supporting teens’ health now sets them up for stronger long-term wellbeing. Many chronic diseases develop over years or decades of poor nutrition, and helping teens build good habits now is one of the best ways to invest in their health for the future.
Let’s be honest — as a parent of three teens, I know it’s not easy. In today’s food environment, they’re constantly surrounded by highly processed, low-nutrient food options. The “normal” meals are often pizzas, pastas, chips, biscuits, and sugary snacks. Schools frequently serve chips, and in many cases, the healthier options are limited. Eating nutritious food can be time-consuming, expensive, and inconvenient — especially when the UK’s outdated “healthy plate” encourages an overemphasis on processed carbs.
But despite these challenges, I’ve seen time and time again that teens can make positive changes when they’re given the right support. Often, they’re more adaptable than adults and can respond to changes in their diet quite quickly.
What Parents and Teens Are Saying
From a parent:
Anna’s expertise, combined with her positive and affable approach, meant she quickly gained my daughter’s trust. Her clear explanations of how good nutrition impacts symptoms helped my daughter feel empowered to take control of her health and willingly transform her diet. Anna also expertly interpreted her comprehensive blood test results, explaining how they related to her symptoms and advising which supplements would support improvement. I watched my daughter make positive changes almost immediately.
From a teen:
I was really interested to learn about the impact of genes on neurotransmitter production, and Anna explained how nutrition can support and improve these pathways. I feel much more energetic now, eating a nutritious diet and taking the supplements suggested. Understanding how everything is connected has motivated me to continue following Anna’s advice so I can be my best self.
How to Support Your Teen’s Nutrition: Tips for Busy Parents
If you want to help your teen get the most from their diet, here are a few personalised tips based on my experience working with teenagers:
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Make sure they’re getting enough protein – Many teens I work with simply don’t get enough protein. Protein is crucial for muscle growth, mood regulation, and stabilising blood sugar. For active teens, especially athletes, the recommended daily intake is about 1.2-1.5g of protein per kilogram of body weight. That might sound like a lot, but it’s totally achievable with good sources of protein at each meal, such as chicken, fish, eggs, beans, tofu, and dairy. A smoothie with protein powder can also be an easy way to boost protein intake, especially post-workout.
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Check iron levels, especially in teen girls – Many teen girls are low in iron due to menstruation and often poor dietary intake of iron-rich foods. Symptoms of iron deficiency can include fatigue, dizziness, and pale skin. However, before considering iron supplements, it’s important to do a blood test to assess whether supplementation is necessary. It’s best to make decisions based on individual needs, as too much iron can cause other issues.
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Increase fibre intake – A lot of teens I see don’t get nearly enough fibre. Fibre is key for gut health, digestion, and maintaining stable blood sugar levels. It’s found in whole grains, vegetables, fruits, nuts, seeds, and legumes. Aim for at least 25g of fibre a day, but ideally more. Add whole grain wraps or breads, include extra vegetables in meals, and swap out processed snacks for fibre-rich alternatives.
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Support B vitamins – B vitamins (especially B6, B12, and folate) are essential for mood regulation, energy production, and mental clarity. These vitamins are commonly found in meat, fish, eggs, leafy greens, and legumes. Teens who don’t eat enough of these foods may suffer from fatigue, irritability, or poor concentration. A balanced diet with a variety of whole foods will help ensure they’re getting the B vitamins they need.
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Hydrate regularly – Water is often overlooked, but it’s essential for digestion, concentration, and overall health. Many teens rely on sugary drinks, but hydration doesn’t just come from water. Herbal teas, homemade smoothies, and even water-rich foods like cucumbers and oranges can all contribute. Encourage your teen to drink water regularly throughout the day, especially before and after exercise.
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Minimise sugar and processed foods – While it’s hard to avoid ultra-processed foods completely, especially with the modern teenage diet, try to limit sugary snacks and drinks as much as possible. These cause energy crashes, can affect skin and mood, and contribute to long-term health issues like insulin resistance.
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Make sleep a priority – I cannot stress enough how vital sleep is for teens. The demands of school, sports, and social life often leave them sleep-deprived. Sleep is when their bodies recover, their brains consolidate learning, and their hormones balance. Try to encourage a consistent sleep routine, including limiting screen time at least an hour before bed to support better sleep quality.
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Test before supplementing – As tempting as it is to reach for a supplement, it’s always best to get tested first. Blood tests can provide insight into any nutrient deficiencies, such as vitamin D, iron, or B12. Tailoring supplements to your teen’s needs can be far more effective than guessing.
The Takeaway
As a parent, I know it’s not always easy to navigate the world of teen nutrition. The environment is full of distractions, and it can feel like an uphill battle to get them to make the right choices. But with the right guidance and support, teens can thrive. Small changes — like adding more protein, increasing fibre, and reducing sugar — can make a huge difference. And don’t forget, every teen is unique, so their nutritional needs are too. Supporting teens is one of the most rewarding parts of my work. Helping them feel informed, confident and empowered about their health is something they will carry with them for life.
If you're ready to help your teen improve their nutrition, feel free to get in touch. I offer personalised support and can provide the right tools to make it easier for both you and your teen to succeed. Let’s work together to give your teen the best chance at long-term health and happiness! I offer a mini, 30 minute 'Teen Nutrition Boost' or if you are interested in support to get to the root cause of health issues, please book a Free Discovery Call.