We cringe at some of the things that we consumed on a regular basis during our teen years. A cinnamon raisin bagel loaded with cream cheese for breakfast, a giant soft pretzel and sugar-laden iced tea for lunch, a 32-ounce gatorade complete with chips and candy before practice…we’re on a sugar high just thinking about these diet disasters! Now that we are older and wiser, we’ve learned a few things about making some of our guilty pleasures a bit more nutritious, so we’re here to pass along a few ways you can amp up the nutrition and dial down the fat, calories, and sugar in some of your teen’s favorite foods. You might think they’ll turn up their noses, but you’ll be surprised how well-received these simple yet tasty tweaks will be!

When Dining Out:

1. Accessorize that pizza – Nudge them toward a large thin-crust cheese pizza slice topped with a few of their favorite veggies such as mushrooms, olives, bell peppers, and onions, then add a side salad. Make the salad the star of the show by chopping a smaller slice into chunks, like croutons, and use as a topping for a colorful salad dressed in a vinegairette.

2. Go extreme with a burrito – Stuff that whole wheat tortilla until it’s about to burst by loading on an array of healthy and flavorful toppings. Some of our favorites include crunchy lettuce, fajita veggies, fresh salsa, creamy guacamole, and fiber-filled black beans. Yo quiero extreme burrito!

3. Try a burger-less burger – Order a hamburger with cheese, but no burger patty, and add as many veggies as possible, plus ketchup and mustard. It’s like a veggie grilled cheese, and trust us, it’s a winner!

When Eating In:

4. Munch on new noodles – Shred fettuccine-like ribbons of zucchini and carrots, then steam or sautee in a little olive oil. Toss the strands with a small amount of whole wheat pasta and top with marinara sauce, fresh basil, and a sprinkling of parmesan for a lip-smacking bowl of pasta loaded with nutrients.

5. Give nachos a Grecian twist – Top multigrain pita chips (we love Stacy’s) with hummus, chopped tomato, and a bit of feta cheese for a light and easy meal that is perfect for the warmer weather.

6. Get artsy with mac ‘n’ cheese – Arrange a half-portion of semi-healthy boxed mac, like Annie’s whole wheat shells with white cheddar, in a bowl, layered with your kids’ favorite veggies such as broccoli, spinach, or cauliflower. All the taste of an old favorite, with much more fiber, vitamins, and minerals.

For more tips on keeping your kiddos eating healthy and on the move, head on over to the Academy of Nutrition and Dietetics website at www.eatright.org/kids where you’ll find tips, tricks, recipes, and much more to keep you and your family on the road to good health! For an eating plan tailored specifically to the needs of you and your family, contact Family Food, LLC by phone, e-mail, Facebook, or Twitter. Feel free to browse our Services page to find out more about our offerings – SIX FREE VISITS with our expert team of RDs could be covered by your insurance plan!

Source: http://www.eatright.org/kids/article.aspx?id=6442459389




I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."



Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.



Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!



Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.



My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.



Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.



I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.



I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.



I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!



I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.



I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.



I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!



I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.



I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.



The Family Food blog

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