Fuel Your Teen for Sports and School—Without Overeating

From early morning classes to after-school practices, today’s teens are busier than ever. As parents, we want to make sure they have the energy and nutrients they need to thrive—without falling into the trap of overeating or relying on ultra-processed foods. So how can we strike the right balance?

The key is to focus on quality, consistency, and listening to the body’s cues. Using guidance from leading organizations like the American Academy of Pediatrics (AAP) and the Centers for Disease Control and Prevention (CDC), here are some practical, evidence-based tips for fueling your teen’s body and brain—especially when they’re active in sports.

4 ways to fuel your teen for sports and school—without overeating

1. Prioritize Balanced, Consistent Meals

According to the AAP, teens should eat three meals and two to three snacks daily to support healthy growth, brain function, and physical activity. Skipping meals can lead to energy crashes and overeating later in the day.

What to aim for at each meal:

• Protein (e.g., eggs, Greek yogurt, chicken, tofu)

• Whole grains (e.g., oats, brown rice, whole grain bread)

• Healthy fats (e.g., avocado, nuts, olive oil)

• Fruits and veggies (aim for a variety of colors!)

2. Teach Teens to Tune into Hunger & Fullness

Rather than focusing on portion sizes or calorie counts, help your teen listen to their body:

• Are they truly hungry or just bored?

• Are they eating quickly or mindfully?

• Do they stop eating when they feel satisfied—or when the plate is clean?

This kind of mindful eating, supported by the CDC and AAP, helps prevent overeating and builds a healthier relationship with food.

 3. Avoid Restrictive Diets or Food Shame

Teens, especially athletes, need calories—and plenty of them. Restrictive diets can lead to nutrient deficiencies, disordered eating, and low energy. Instead, emphasize variety, flexibility, and balance.

Yes, it’s okay to enjoy a cookie or chips sometimes—just not as the main source of energy.

 Try saying: “What can we add to this meal to make it more balanced?” instead of “Don’t eat that.”

 4. Don’t Forget Sleep & Stress Management

Fuel isn’t just about food. Teens who are tired or stressed are more likely to skip meals or overeat. The AAP recommends:

• 8–10 hours of sleep per night for teens

• Breaks during the day for physical activity and rest

• Consistent routines, especially during busy sports seasons

 Final Thoughts

Helping your teen fuel properly isn’t about perfection. Focus on regular meals, high-quality foods, hydration, and open conversations. When teens understand how to nourish their bodies for school, sports, and life, they build habits that last well beyond the season.

Want more tips to help your family thrive? Follow Namio Health on social media @namiohealth for practical strategies to support your teen’s health or join Namio at Namiohealth.com/parents.