Tips for Busy/Broke/Tired Teens

Between school, sports, jobs, and actually having a life, eating well can feel impossible. This does not mean you are lazy or unmotivated. You are just dealing with the regular challenges of a teenager. Here is how to eat better without it taking over your life or wallet.

The Fundamental Problem

Most nutrition advice is written for adults with time, money, and full kitchens. But you’re probably working with a school cafeteria, limited budget, and a packed schedule, and you may not always be the one cooking your own meals.

Quick Tips that Work

Eat breakfast, even a small one. Your brain runs on glucose. Skipping breakfast tanks your concentration by mid-morning. A banana and peanut butter, a few nuts, or a yogurt takes 2 minutes.

Keep snacks on you. When yo uare starving between classes or after practice, you’ll eat whatever is closest and most convenient, which is usually chips or junk from the vending machine. Pack an apple, trail mix, or string cheese in your bag.

Drink water first. Thirst is often mistaken for hunger. Before reaching for a snack, drink a glass of water and wait five minutes to see if you are actually hungry.

Don’t skip meals to save money. Skipping meals leads to overeating later, usually cheaper or less nutritious food. 

Eating Better in a School Cafeteria

• Try to take at least one fruit or vegetable, even if it’s not your favorite food. Eating it with other things often makes it easier.

• Choose water or milk over sugary drinks.

• Pick grilled over fried when possible.

• Don’t skip the protein. It keeps you full and focused for afternoon classes.

Cheap, Easy Foods to Keep Around

• Peanut butter and whole grain bread (filling, affordable, and nutritious)

• Bananas, apples, carrots (affordable, and do not require prep)

• Instant oatmeal (healthier than most cereals, fast to make)

• Canned tuna (cheap protein, goes with many things)

• Frozen edamame (microwave, very filling)