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July 18, 2016

7 Tips for Feeding Tweens and Teens

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Chocolate Peanut Butter Cereal Smoothie Bowl

Thanks to General Mills for sponsoring this post!

When my older son entered middle school last year, I prepared for a lot of things: The heavier homework load, the struggles of a new social scene, the busier schedule, and the baffling mood swings. But I wasn’t quite prepared for the new experience of feeding a middle schooler. Because, as I found out, not only do their appetites change (sometimes dramatically!), but their loaded calendars and newfound freedom mean you can’t always sit them down for a mom-approved square meal or wholesome snack like you used to do. Here are the lessons I learned:

1. Make it snappy: With middle school starting a full hour earlier than elementary school, we had to overhaul our morning routine and prioritize speedy (but filling) breakfasts. That meant hand-held meals like egg burritos and smoothies—and reminders to eat protein and fiber to keep bellies from rumbling during morning classes. One of my favorite cereal tips: Start with original, low-sugar Cheerios and add nuts, seeds, and fruit. If you want more sweetness, top it with a teaspoon of sugar or honey.

7 Tips for Feeding Tweens and Teens

2. Let them get junk food somewhere else: Because it’s out there—everywhere! And with new freedom and their own money in their pockets, they’ll find it. I don’t keep foods like soda and potato chips in the house because I know my son will occasionally get them, whether it’s at a friend’s house, at the movie theater, or from a vending machine.

3. Make it count: I can’t control what my son eats when he’s out on his own, but I can make sure that what he gets at home is nutrient-rich when possible. Luckily, my son is also becoming more interested in learning about nutrition—how different foods and nutrients affect his mood and energy level and even how to read food labels. And he’s making more of his own food too. The smoothie bowl trend is a fun way to cram in lots of nutrients and let kids take charge by adding their favorite toppings. Get the recipe for a Chocolate Peanut Butter Cereal Smoothie Bowl below!

7 tips for feeding tweens and teens:

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4. Keep an eye on calcium: The sad reality is that it’s all too common for soda and other sugary drinks to displace milk as kids get older. But children ages 9-13 need 1,300 milligrams of calcium a day—that’s a full glass of milk more than they needed before. My son isn’t the biggest fan of straight-up milk, so I make sure he gets yogurt in his lunchbox, milk in smoothies, cheese at snack time, broccoli with dinner, plus fortified foods and drinks like soy milk, orange juice, and even cereal (each cup of Cheerios has 100 milligrams of added calcium—plus other nutrients kids need like vitamin D and iron).

5. Pack snacks: Shifting schedules and changing appetite means I’m never sure how much food my son will need when he sets off in the morning. So I tuck some easy packaged snacks in a compartment of his backpack, like granola bars, bags of nuts, boxes of raisins, and homemade trail mix—which you can toss together from whatever odds and ends you have in the cabinet: dried fruit, pieces of whole grain cereal, nuts, seeds, chocolate chips, and pretzels.

7 Tips for Feeding Tweens and Teens

6. Cook. Reheat. Repeat: With kids dashing in and out from clubs and sports and friends’ houses, it’s smart to double recipes for leftovers or freezer meals (like these Freezer-Friendly Beef Burritos) and lean on slow cooker dishes that can be held on “warm” and served in shifts (like this Slow Cooker Turkey Taco Meat).

7. Don’t write off family dinner: It can feel like our tweens and teens don’t need us anymore and that they’d much rather be hanging with their friends than home with the fam. But family dinner still matters—in fact, as older kids are navigating tricky social situations and sometimes-stressful decisions, they probably need that stability and security more than ever.

Chocolate Peanut Butter Cereal Smoothie Bowl

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Chocolate Peanut Butter Cereal Smoothie Bowl

Chocolate Peanut Butter Cereal Smoothie Bowl

Yield: 1
Prep Time: 5 minutes
Total Time: 5 minutes

Ingredients

  • 1 frozen banana
  • ½ cup milk, dairy or non-dairy
  • ½ cup chocolate milk, dairy or non-dairy
  • ½ cup Cheerios, original
  • 1 tablespoon natural peanut butter
  • 1 tablespoon flaxseed meal
  • 1 dash cinnamon

Instructions

  1. Combine all ingredients in a high-speed blender and blend until smooth.
  2. Pour into a bowl and top with unsweetened shredded coconut, cacao nibs or mini chocolate chips, Cheerios, sliced banana, and a drizzle of natural peanut butter.
Nutrition Information:
Yield: 1 Serving Size: 1 Servings
Amount Per Serving: Calories: 459Total Fat: 19gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 25mgSodium: 271mgCarbohydrates: 62gFiber: 9gSugar: 28gProtein: 17g
© Sally
Cuisine: American / Category: Breakfast
Chocolate Peanut Butter Cereal Smoothie Bowl:

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I’m happy to be patterning with General Mills Cereals for this back to school post. General Mills is on a mission to make their cereals simpler and even better. More than 90 percent of their cereals are now made without artificial flavors and colors from artificial sources.

7 Tips for Feeding Tweens and Teens

Hi! I'm Sally, a dietitian-mom.

I believe that EVERY mom can feel successful and confident about feeding her kids, lose the stress, and finally enjoy mealtime again.

Sign up for my weekly emails for support and inspiration (plus dinner ideas!) and I'll send you 16 game-changing tips for feeding your kids--even the super-duper picky ones.

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Filed Under: Drinks, Nutrition Advice + Ideas, Recipes Tagged With: breakfast, feeding kids, smoothie bowl, smoothies, teens, tips for feeding kids, tweens

Reader Interactions

Comments

  1. Sarah says

    July 18, 2016 at 2:50 pm

    Hi! Great post!
    Question..do you blend the 1/2 cup of Cheerios in the blender? Or are they a topping only? It says “all ingredients” – so I wanted to check. Thanks!

    Reply
    • Sally says

      July 18, 2016 at 2:53 pm

      Hi Sarah–Yes, I blended them in the blender to thicken the smoothie. And of course you can add more on top too. 🙂

      Reply
  2. Ann @ My Menu Pal says

    July 18, 2016 at 2:56 pm

    Great tips! I don’t have tweens or even teens yet but those days aren’t far off. And this smoothie bowl looks delicious! Cheerios are a household staple for us too.

    Reply
    • Sally says

      July 18, 2016 at 4:41 pm

      Ann–they’ll be here before you know it. 🙂

      Reply
  3. Jessica @ Nutritioulicious says

    July 18, 2016 at 4:31 pm

    I have at least a few more years until we hit the tweens, but these tips are great and will come in handy as I have less and less control over what my kids eat. Plus that smoothie bowl looks amazing!

    Reply
    • Sally says

      July 18, 2016 at 4:40 pm

      Thanks Jessica!

      Reply
  4. Amy says

    July 19, 2016 at 1:55 pm

    Great post – have you figured out a way to make egg burritos or sandwiches ahead of time? Weekday mornings are just so crazy for us trying to get everyone out the door. Thanks!

    Reply
    • Sally says

      July 19, 2016 at 5:08 pm

      Hi Amy–I have experimented with doing egg sandwiches in the freezer. They’re not bad (obviously not as good as fresh) but I’ve found out that my kids don’t like English muffins. So I need to try them in tortillas or another bread next time.

      Reply
  5. Meal Makeover Mom Janice says

    July 25, 2016 at 2:09 pm

    Love these ideas!

    Reply
  6. Sayo says

    July 1, 2019 at 3:47 pm

    Cheerios are processed and loaded with GMO and glyphosate. Probably one of the WORST foods for a healthy gut. I happened upon this post to find nutrient-dense foods to help my growing tween. I am sorry to be so disappointed. Cheerios are easy, but easy isn’t always good. It rarely is.

    Reply
    • Sally says

      July 1, 2019 at 4:07 pm

      I encourage you to learn more about the issue of glyphosate in oat-based products, beyond what EWG says. I reported on this topic for Parents.com: https://www.parents.com/recipes/tips/foodsafety/potentially-harmful-chemical-found-in-oats-what-parents-need-to-know/

      It’s always good to know all the facts before making decisions or judgements! 🙂

      Reply

Trackbacks

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    July 18, 2016 at 11:58 am

    […] you think you’ve got it all figured out, you really don’t, which is why I love these tips on feeding tweens and teens from Sally at Real Mom […]

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    […] you think you’ve got it all figured out, you really don’t, which is why I love these tips on feeding tweens and teens from Sally at Real Mom […]

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