Most teens understand the importance of healthy eating, but not all of them follow through. Nutrition affects every aspect of a modern teen’s life, yet only 24% of those surveyed can confidently say they have a healthy diet. What are teens really eating each day, and how much of it is influenced by trends, time, and convenience? In recent years, obesity and mental health issues have significantly risen, possibly due to poor diet. Healthy eating boosts energy levels, supports a healthy weight, enhances mental clarity, and lowers the risk of chronic diseases. It also strengthens the immune system, improves digestion, promotes deeper sleep, and strengthens bones and teeth.
What impacts a teen’s diet?
Eating three meals a day is important for teens. Regular meals fuel teenage growth and provide focus and energy throughout the school day. 43.4% of teens surveyed eat three meals a day. 38.2% only eat two meals a day. Teens who miss meals may be at risk for poor nutrition, unhealthy eating patterns, and eating disorders. 73% of teens surveyed said breakfast was the meal they skipped most often. The main three reasons they skip meals is a lack of time, lack of hunger, and an effort to lose weight. Demanding schedules are causing teens to make unhealthy choices. On the other hand, 16.4% of teens eat four plus meals a day. Overeating can be just as dangerous as undereating. Repeatedly consuming more calories than you burn can cause you to become overweight, and eventually, obese. This, in turn, can increase your risk of chronic health problems, such as diabetes and hypertension. Overweight teens are also likely to be the targets of weight-based bullying, which can result in academic struggles, loneliness, and social avoidance.
What do they eat instead?
Compared to previous generations, teens today eat much more fast food and processed food. Colonia High school freshman Samantha Howell said she likes to eat fast food because it’s “quick and easy.” 69.7% of surveyed teens say they eat fast food 1-2 times a week and 13.9% say they eat it 3-6 times a week. Ultra-processed foods account for about 53% of the calories consumed by American adults.The numbers are even higher for younger demographics, making up roughly 62% of total calorie intake for children and adolescents. UPFs (ultra processed foods) line shelves at any grocery store, and you can’t go very far without seeing fast food. Vibrant branding and aggressive marketing are highly utilized to make fast and ultra processed foods even more appealing.
How do fast and processed foods affect the body?
UPFs are consistently linked to a range of diseases, including obesity, type 2 diabetes, cardiovascular disease, and mental disorders. They are designed to be highly appetizing, softer, and easier to chew. This causes you to eat them much faster, meaning the brain ‘does not register fullness before you have consumed excess calories. Ultra processed foods harm teens’ bodies and brains.
Teens are also increasingly consuming fast food. Fast food similarly contributes to weight gain and raises the risk of diabetes and heart disease. Fast food meals are typically very high in calories and saturated and trans fat. More than half of surveyed teens eat fast food 1-6 times a week. Fast food provides teens an easy, social dining experience, making it a popular and convenient choice. Sophomore Ivana Gidado reflected, “[fast food] makes me feel sluggish, I think because of all the fat they use”.
How does diet influence how we feel?
58.2% of interviewed teens state that diet affects their energy and mood. A habitually poor diet independently increases the risk of depression and anxiety. Diets high in whole foods (fruits, vegetables, omega-3s) support a developing teen brain. Ultra-processed foods, excess sugars, and skipping meals can worsen anxiety, trigger mood swings, and increase the risk of depression. Poor diet also decreases energy levels. As healthy eating decreases, mental health diagnoses increase.
Poor diet also affects a teens energy level. Interviewed teens on average rated their energy level through the day 3.34/5. 60.7% of teens say they feel tired during the school day often or always.
How does diet affect teen athletes?
Diet is the foundation of success for teen athletes. Because teens are balancing demanding sports schedules with rapid growth and puberty, proper nutrition fuels peak performance, speeds up recovery, and prevents injuries. Inadequate eating can stunt growth, cause chronic fatigue, and increase fracture risk. Despite this, only 29.5% of teen athletes modify their diet based on training. Sophomore athlete Brooklyn Diakalo says, “Yes, I do believe I have a good diet. I know I eat a lot of protein every day, which is important to me because I am a student athlete who takes her nutrition very seriously. I make a lot of my own food so that I do not eat as many chemicals or processed food as most Americans and people my age do.” Teens who put in hours of training are overlooking a simple performance enhancement method, their diet.
Overall, only 23.8% of teens can confidently say that they have a good diet. Better education and healthier options would help teens eat better.
