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3 Bad Eating Habits in Teens (+ How to Fix Them)

Let’s face it, if you have a teenager in your house, you’re probably starting to see some bad eating habits. From skipping breakfast to overeating at the end of the day (what I call back-loading), teens may go off the rails when they get a little freedom.

As a pediatric nutritionist who’s worked with teens over the years, and as a mom who has raised four teens myself, I’ve seen what I consider typical teen behavior when it comes to food and eating.

While you may fret and worry about bad food habits, I know that much of the time bad eating habits are anchored in normal teen development.

Other unhealthy eating signs, of course, are not. For example, if you see the signs of an eating disorder, you should never consider this typical or normal. You should seek additional help.

In this article, I will review some of the bad eating habits I have seen in teenagers, and highlight why they happen and what you can do about them.

3 Bad Eating Habits in Teens (& How to Fix Them)

Puberty, Growth Spurts and Eating 

The teen years are a time of heightened growth and development. Puberty is in full swing, with both girls and boys growing at a rapid pace. The teenage growth spurt is characterized by increases in height, weight and social-emotional changes.

To say it’s a roller-coaster is an understatement!

It helps if you know the signs of the typical teenage growth spurt, so you can be ready with more food. Because anytime there’s an uptick in growth, an increased appetite follows.

When do girls stop growing?

Puberty for girls begins around age 10 years with menses starting around age 12 1/2. Most girls finish the majority of their growth two years after they start their period.

When do boys stop growing?

Boys begin puberty about two years later than girls, which is around age 12 to 13. Boys grow for a longer period of time, and typically reach their peak height by age 18 years.

All this growing requires energy and nutrients. As such, nutrient needs and calorie requirements are at an all-time high, preparing the body for its last phase of growth. It’s no wonder eating becomes a central focus for the teenager!

Healthy Eating for Teenagers

Obviously, you can support your teen through all this growth with good food and healthy eating habits. An eating schedule for meals and snacks still works well with the teen, even though your teen may be drawn to eat outside your home. This is where you’ll have to draw the line and set rules around family meals and friend meals.

Healthy meal plans including nutritious foods such as lean protein sources, dairy (or non-dairy), fruits, vegetables and whole grains should anchor your teen’s diet.

Of course, sweets and treats will be the lure. How to balance sweets will be a challenge, but I encourage you to make your home a health haven where your teen can get the nutrition he needs to grow well.

Last, being a good role model helps a lot.

Is it normal for teens to eat a lot?

It is normal for teens to eat a lot, especially boys. They have the highest calorie requirements for growth than any other age or stage of childhood, some needing up to 3400 calories per day!

How often should a teen eat?

I advise teens eat three meals each day and include at least one healthy snack per day. If your teen is an athlete, he or she may need an additional snack or a 4th meal.

3 Bad Eating Habits in Teens

Unhealthy eating, whether related to unhealthy food choices, overeating or erratic timing can set a teen up for excessive hunger, fatigue, a lack of focus, unhealthy weight gain, and disordered eating.

Skipping Breakfast

Breakfast is often cited as “the most important meal of the day,” and with several good reasons.

It gives children and teens a metabolic jump start, giving the body fuel to burn. Breakfast also wakes up the brain for learning, and helps with appetite management throughout the day.

A high protein breakfast has been shown to help teens manage their appetite, body fat and prevent extra unhealthy weight gain. 

I interviewed the researcher who did the studies on high protein breakfasts for teens on my podcast — take a listen!

My Teen Doesn’t Have Time to Eat Breakfast… 

Yes, even my teens were crunched for time to eat in the morning. When your teen doesn’t have the time to eat breakfast before he leaves for school there are a few things you can try: 

  1. Opt for a “grab-n-go” breakfast such as a mixture of dry cereal, raisins, and nuts, or a piece of fruit with a wedge of cheese. 
  2. Teens can drink their breakfast, with options such as fruit smoothies or milk-based breakfast drinks. Both provide vitamins and minerals in addition to calories and protein.
  3. Check out this resource for more breakfast ideas for kids.

The Lunch Quandary: Bring, Buy, or Skip? 

Lunch provides the nutrients your teen requires to continue learning at school. Eating lunch also helps keep the appetite in check after school at the end of the day. If your teen is an athlete, lunch is the fuel she will tap into during after-school practice.

Lunch offers up a few risks for bad eating habits.

One, if your teen brings lunch, the priority will be on packing a healthy lunch that is easy and safe to store. I’ve been challenged with my teen’s lunch in the past with finding variety day after day.

Buying lunch at school can be challenging as well. Some teens may only pick one or two items off the lunch line, not nearly meeting their nutritional needs. This may leave the teen under-fueled and hungry after school.

Other teens may choose unhealthy lunch options…day after day. This may lead to poor nutrition and unhealthy weight gain.

Still, other teens will skip lunch all together. This is not good, or healthy, and may fuel more bad eating habits and challenges with disordered eating. 

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How to Encourage Healthy Eating Habits at Lunchtime

You can teach and train your child to make healthy lunch choices!

  1. Encourage your teen to select a variety of items from at least 3 food groups when packing or buying. 
  2. Include food groups such as dairy, fruit, vegetables, whole grains, and lean meat or protein. 
  3. Check out the lunch menu and plan ahead. This can be a useful strategy to help your teen make healthy choices and avoid the “surprise” lunch. 
  4. If packing lunch from home, veer off the sandwich path. Try microwaving a potato, sending in a chef salad, or assembling whole grain crackers with lean deli meat and cheese. 
  5. Round out any sandwich or entree with a piece of fresh fruit and a container of low-fat milk or yogurt (if not already packed). 
  6. Discourage skipping lunch at school!

Chances are, if your teen eats a good lunch at school, he won’t be starving, then overeat, and clean out your refrigerator and pantry.


Teen girl eating breakfast - bad eating habits in teens and how to fix them

Not Getting Enough Fluids (or the Wrong Ones)

Tiredness or fatigue is a symptom of inadequate sleep, but they can also represent dehydration. It’s not uncommon for teens to be thirsty but misinterpret that thirst as hunger. These two feelings can be confused, especially in children.

Ensure Adequate Hydration

Be sure your teen is drinking at least 2 liters of fluid per day. If he is playing a sport, he probably needs more. 

A good rule of thumb to teach your teen is: If you feel thirsty, then you’re behind on fluids. 

Help your teen recognize thirst as dehydration and look for times during the day when he can increase his fluid intake. 

Be picky with beverages. Sugar-sweetened drinks can be problematic for teens, causing unwanted weight gain if not balanced into the overall diet. Instead, promote fluids such as water, milk, or flavored sparkling water.

Encourage your teen to lay off the caffeine, too. Is coffee bad for teens? Not necessarily, but it can be addictive and at the least, it’s dehydrating.

How to Break Bad Eating Habits

The best way to break bad eating habits is to return to a regular eating schedule, offer wholesome nutritious foods at mealtimes, encourage a morning breakfast and school lunch every day, and nag (just a little) about  fluid intake. 

These small steps can reinforce healthy eating habits for teenagers and can keep your teen healthy, energetic, and getting the nutrients he needs to grow into a healthy adult.

Need More Help?

My online program, Eat Like a Champion, teaches teen athletes what, when, and why to eat for sport. My book of the same name is a good read for parents and coaches.

Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School is a book that will take you through feeding children at all ages. I have a section on teens in the book you’ll find very useful!

My Nutrition Prep School hosts a bunch of courses and books to help you feed and nourish your child better.

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  1. You may want to comment on the soft drinks, sports drinks, and power drinks (caffeine loaded) always being offered and encouraged for teeangers to drink in substitution for re-energizing through healthy drinks.

    1. You are right! Teens are bombarded with drinks like soft drinks, coffee drinks, and sports drinks. These are fine to drink, occasionally, but many teens have incorporated these types of drinks as their mainstay daily fluid. A daily dose of soft drinks will give you a hefty dose of sugar. Coffee drinks will rouse your body with caffeine, a stimulant that can be addicting. And sports drinks, while appropriate for the teen athlete who is exercising for over an hour, is yet another sugar-containing drink and will “add to” your total sugar intake for the day. Remember, plain water, milk, and 100% juice are good, healthy options for re-energizing your body and brain.