Kicking Back with Some Salsa (photo by Rick Tango)

Eating well is tough for teens. Hanging out with friends, late-night fast food binges, and snacking on junk can mean getting way too much fat, sugar and empty calories. That kind of eating causes spikes and crashes in energy levels, making it tough to keep fit. Teens need physical activity and nutritional meals as much as anyone, but they face a lot of temptation to make poor choices.

Weight and body image can be delicate issues for teens, especially girls who get bombarded with retouched images that can create incredibly unrealistic expectations. Up to a quarter of teen girls display eating disorders according to a study conducted by the Dietitians of Canada.

Families Fighting Back

Seeing their kids at risk has many families fighting back. Across the U.S. there's a growing movement among parents to make the food choices in schools more nutritious through organizations like the New York Coalition for Healthy School Foods. In Scotland, the Parliament unanimously passed a law to ban all junk food from schools. In Australia, a national group called the Parents Jury is targeting companies it says are using underhanded tactics to promote junk food to children. The group is backed by the Cancer Council and Diabetes Australia. In Spain, Madrid's regional government imposed the world's first ban on overly thin models at a top-level fashion show.

Families who eat together reap benefits both physical and emotional. The Academic Health Center at the University of Minnesota found that girls who ate 3 to 4 family meals per week were at about one-third the risk for extreme weight control practices and girls who ate 5 family meals per week were at about one-fourth the risk. The study showed that boys also benefit from family meals, but the association was not as strong as it is for girls.

Overall Healthy Lifestyle

Most sources agree that the best answer to getting teens to eat healthy is to support an overall healthy lifestyle. Setting a good example is a big help. Combining nutrition and fitness is the key. That means keeping fit in a way that's enjoyable enough to make it last as a regular activity. There are plenty of indications that regularly participating in physical activity can improve self-esteem and body image among teen girls.

Keeping it healthy doesn't mean deprivation, just a balanced approach to eating and burning calories. Even snacks can be healthy. Salsa and baked tortilla chips that are low in fat and low in cholesterol are a nutritious alternative to the empty calories of junk food. Chiles and the other fresh ingredients of salsa are high in vitamins, low in sodium and calories, and delicious to boot! Guacamole is a healthy treat. Some teens might go for hummus or fruit-filled low fat yogurt. Keeping fresh fruit such as bananas handy makes it easier to make a smart, healthy choice.

Like everybody else, teens want the approval of their peers. Making smart and healthy choices leads to feeling good about oneself and that can be very attractive to others. You don't have to be a teen to like that!

For more reading on this topic try the following sources:

Healthy Eating For Teens

Teen Health and Self-Esteem

Regular Family Meals Promote Healthy Eating Habits

If you’d like to view some of our favorite fruit salsas, made with freash local ingredients at Szarek Farms in Upstate New York go to:

Spike's Hot Fruit Salsa

Violet's Medium Fruit Salsa

Vinca's Sweet Fruit Salsa

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