If you’ve got a teenager, chances are, your fridge is constantly scarce. It seems like once a child reaches the teenage years, they instantly go from eating a normal amount of food to ravaging through everything that’s not nailed down to the wall. But why?

We sat down with Hanna Leikin, a dietitian with Cleveland Clinic Children’s Hospital, who says you can breathe easy – this change in eating habits is perfectly normal.

Rapid growth during pubertal years

Leikin says puberty plays a major factor in eating patterns for teens.

“Their body has an increased demand for calories needed for growth in weight, height, muscle, bone and organs,” she says. “It is essential for their body to consume enough calories for optimal growth and development.”

Additionally, teens experience hormonal fluctuations during puberty and increased levels of testosterone and estrogen can also impact appetite and make teens feel hungrier. 

Inconsistent meal patterns

While meals used to consist of breakfast, lunch and dinner, due to busy schedules, spending time with friends, etc., teens often skip meals, eat at strange times (e.g. middle of the night) and rely heavily on snacking.

“This leads to heavily snacking and consuming excessive calories in the evening time to make up for insufficient/ low nutrient-dense calorie intake during the day,” she says.

Leikin notes that when teens do eat breakfast, they often consume sugary cereal, sugar-sweetened oatmeal or granola bars. These types of foods are a problem, as sugar increases blood glucose levels, which can lead to even more hunger.

“In addition, your body may produce excess insulin with excessive sugar intake, which can cause blood glucose to drop, resulting in hunger as well,” she says.

Lack of awareness of proper nutrition

Leikin says that, unfortunately, all these factors make the teenage diet high in sugar and unhealthy saturated fat, and low in fiber-containing foods such as vegetables, fruits, whole grains and legumes. 

Healthy eating habits for teenagers

Dieticians encourage that teens eat meals three times per day and 1-2 healthy snacks per day, emphasizing that they should not go more than 3-4 hours without eating. They should also have a proper intake of water (64-80 ounces per day).

Leikin recommends eating a breakfast filled with protein and fiber sources, such as low-fat Greek yogurt and fruit or plain oatmeal with added nut butter and fruit. For lunch and dinner, it is a good idea to follow the MyPlate model, which includes lean protein (1/4 plate), whole grains (1/4 plate), fruits/vegetables (1/2 plate) and one serving low-fat dairy.  When it comes to snacks, she says to choose protein and fibercontaining snacks such as vegetables with hummus or low-fat cottage cheese with whole grain crackers. 

For parents concerned about their teen’s eating habits, it is important to have them evaluated by their pediatrician and/or a registered dietitian to help your family navigate creating a healthy body and lifestyle.