Around one in four Australian children and teenagers is above a healthy weight, according to the Australian Institute of Health and Welfare. Behind that number are everyday habits: busy mornings, sugary drinks, screen time and canteen choices that are easy to grab and hard to resist.
The aim is not to put teenagers on a diet. It is to help them build habits that will serve them for life.
Why the teenage years matter
Teenagers are growing fast and need plenty of energy, protein, calcium and iron. They are also starting to make their own food decisions, often away from home. The habits they form now tend to follow them into adulthood.
What we can learn from the old school milk scheme
Many Australians remember the little bottles of milk handed out at school. The national free milk program ran for decades before it was phased out in the 1970s. Whatever you think of it, it was a simple idea: make the healthy option the easy option. That principle still works today.
Practical ways to help at home
- Stock the kitchen well. Keep fruit, yoghurt, wholegrain crackers, nuts (if allowed at school) and leftovers within easy reach.
- Make breakfast non-negotiable. Overnight oats, eggs on toast or a smoothie take minutes and keep energy steady.
- Swap sugary drinks for water. A good-looking reusable bottle helps.
- Cook together. Teens who can make a few simple meals are more likely to eat well when they leave home.
- Eat together when you can. Shared meals are linked to better nutrition and wellbeing for young people.
- Skip the food lectures. Talk about energy, sport, skin and mood rather than weight.
At school
Many school canteens now follow healthy food guidelines, but it still helps to talk with your teen about what they buy. Packing a satisfying lunch most days takes the pressure off.
If you are worried about your child’s weight or eating, speak to your GP or an accredited practising dietitian for tailored advice.
Find more ideas in our Nutrition Guide and healthy breakfast recipes.
