Diets for Teens: What Not to Do (And When to Worry)

Struggling with diets for teens? Learn how to navigate this tricky topic with expert tips from a registered dietitian and mom of pre-teens.

Imagine being a teenager today, scrolling through social media. Your feed is filled with “perfect” bodies and influencers claiming that the latest wellness trend will solve all your problems. It’s no wonder so many teens feel like their bodies don’t measure up – or worse, that they need to be fixed.

When we were teens, diets were easy to spot – labels like “low fat” or “low carb” were everywhere. Today, those same restrictive habits have been rebranded as “clean eating” or “lifestyle changes.” The names may have changed, the risks for teens? They’re still very real – and in some ways, worse. I’ve also written about the risks of weight loss for kids.

Diets For Teens Don’t Solve the Problem

Diet culture is sneaky. It often shows up disguised as “wellness.” And teenagers are especially vulnerable to its harmful messages. Between social media, peer pressure, and unrealistic beauty standards, many teens feel like they need to change their bodies to fit in and turn to dieting as a solution.

Here’s the truth: Diets don’t solve the problem – they create new ones. 

In fact, teens who diet are up to five times more likely to develop an eating disorder. Dieting can lead to lifelong struggles with food, weight, and body image – and it increases the risk of serious physical and mental health issues. And Anorexia Nervosa has the highest mortality rate of any psychiatric disorder. Let that one sink in. 

As a registered dietitian and mom of a pre-teen and teenager myself I understand how overwhelming and scary it can feel to navigate these challenges. In fact,  I feel this deep in my bones… not only is it unfathomable to think that my daughter, as young as 6, could have felt the desire to be “thinner”, but I also want to fiercely protect my kids from bad things (like health problems, stigma, and bullying). 

You want to support your teen, but where do you even start? The good news? You can help your teen navigate the pressures to diet and equip them to navigate harmful messages. In this post, I’ll share how to do this and offer strategies to support your teen by shifting the focus away from weight loss towards what truly matters – their confidence and well-being. 

The Impacts of Diet Culture on Mental and Physical Health (or Why Teens Feel Pressured to Diet)

The Influence of Social Media

Teens today face overwhelming pressure to look a certain way. Social media plays a major role by projecting a false sense of “normal,” and creating endless opportunities for teens to compare themselves to unattainable beauty standards. Platforms like Instagram and TikTok are filled with influencers promoting restrictive eating habits as “wellness”. Research shows that teens who use social media are more likely to experience body dissatisfaction and are at increased risk of developing an eating disorder. 

What you can do: 

If your child does not have social media yet, keep it that way, at least until the age 16. Research shows that teens without social media are less likely to experience body dissatisfaction and the harmful effects of diet culture messaging. If your teen does use social media, help them navigate it by encouraging open conversations about unrealistic beauty standards and teaching them to critically evaluate content. Curate their feed together to include diverse, body-positive accounts and set boundaries around screen time. Most importantly, model a healthy relationship with social media, food and body image to reinforce positive messaging at home.

Peer Pressure and Diet Culture

It’s not just what teens see online – it’s what they hear in real life. Peer pressure and the constant messaging from diet culture reinforce harmful (and untrue) beliefs about body size, health, and worth – further pushing teens toward dieting. Conversations about dieting and body image among peers can normalize unhealthy behaviors, reinforcing the belief that smaller bodies are “better” bodies.

Did you know that nearly 60% of grade 9 and 10 girls report trying to lose weight – even though most of them are within a “normal” weight range. And boys face pressure too—often to be lean, muscular, and “strong.”

What can you do? 

It’s crucial to address these harmful messages in real-life conversations. As a parent, you can counteract diet culture by fostering open, judgment-free dialogue about body image and health at home. Teach your teen that health in no way is determined by body shape or size and that it’s so much more complex than that.

Health is influenced by so many factors—genetics, socioeconomic status, access to healthcare, mental health, stress, movement, nutrition, and more. It’s truly multifaceted! Remind your child that their peers’ or friends’ opinions are just that—opinions—and often come from a place of misunderstanding or misinformation. These opinions are often shaped by things like social media, hearsay, or other people’s biases.

Encourage them to think critically about what they hear and decide what feels true and helpful to them, rather than accepting everything at face value. 

Encourage them to surround themselves with friends who support and celebrate body diversity, and challenge comments or behaviors that promote dieting or body shaming. By creating a safe space at home, you can help your teen build resilience against these pressures outside of the home.

Weight Stigma and Fatphobia

Weight stigma (discrimination or anti-fat bias) and fatphobia are everywhere – in schools, at home and even at the doctor’s office. Teens in larger bodies are often teased or shamed, which can lead to feelings of shame, low self-worth, and a higher risk of disordered eating. Studies show that 30% of girls and 25% of boys report weight-related teasing from peers, and many experience similar teasing at home. 

What you can do: 

As parents, we can take steps to create a safe and supportive environment for our teens, regardless of their body size. This starts with challenging weight-biased comments—whether from others or ourselves—and focusing on fostering a positive relationship with food and body. It’s getting really curious (without judgement) and asking your child what they think. Most of us have some sort of anti-fat bias (because of the world we’ve grown up in), so it’s important notto apply judgement or shame about that, but moreso challenge it. Encourage open conversations about and focus on what you do know: Body shape or size does not determine health, or someone’s value. Model acceptance by speaking kindly about your own body and theirs, and celebrate what their bodies CAN do rather than how they look. By showing unconditional love and respect, we can help buffer the harmful effects of weight stigma and build their confidence. 

Is It Safe for My Teen to Diet?

Short Answer: NO.

Dieting is often seen as a “harmless phase that most of us go through”, but for teens, it can have serious consequences on their physical and mental health both now and in the future. This is why, under no circumstance do I recommend a restrictive diet for weight loss or to change body shape or size ever. Let’s dig into why… 

The Risks of Dieting for Teens

Mental Health Impacts 

Teens who diet are more likely to:

• Struggle with low self-esteem and body dissatisfaction.
• Develop a preoccupation with food and weight.
• Face an increased risk of developing eating disorders like anorexia, bulimia, or binge eating disorder. 

As mentioned earlier, eating disorders, particularly Anorexia Nervosa, which often start during adolescence, have the highest mortality rate of any psychiatric illness. And while these issues disproportionately affect girls, 1 in 4 individuals with anorexia or bulimia and 1 in 3 with binge eating disorder are boys or men.

Physical Health Impacts

Adolescence is a critical time for growth and development. Dieting can interfere with this process, leading to: 

• Nutrient deficiencies, particularly calcium, iron, and vitamin D, which are essential for bone health, energy, and immune function.
• Hormonal imbalances, such as amenorrhea (loss of periods) in girls or low testosterone in boys.
• Decreased energy levels, affecting school performance, sports, and overall well-being.

These impacts are especially concerning because adolescence is a critical period of growth when the body builds the foundation for lifelong health, including the strong bones that need to last their lifetime.

Long-Term Consequences of Diets for Teens

Dieting during adolescence often leads to weight cycling (repeatedly losing and gaining weight), and can result in higher weight in adulthood (quite honestly the least concerning), not to mention: 

• Increased Cardiovascular Risk: Studies suggest weight cycling can elevate the risk of hypertension, higher cholesterol levels, and atherosclerosis, which may contribute to heart disease.
• Metabolic Dysregulation: Repeated weight loss and gain can impair insulin sensitivity, increasing the risk of developing type 2 diabetes.
• Muscle Loss: With each cycle of weight loss, muscle mass may be lost, especially if weight loss occurs rapidly or without adequate strength training. Over time, this may decrease metabolic rate and overall physical function.
• Psychological Distress: Weight cycling is linked to body dissatisfaction, increased risk of disordered eating behaviors (e.g., binge eating), and higher rates of anxiety and depression.
• Chronic Inflammation: Some research indicates that weight cycling may lead to increased levels of inflammatory markers, potentially contributing to chronic diseases like arthritis or certain cancers.

It also disrupts the development of a healthy relationship with food, increasing the risk of chronic dieting or disordered eating into adulthood. And, as I’ve already mentioned, can affect bone development and increase the risk of osteoporosis and fractures later in life.

Understanding Normal Growth During Adolescence

Let’s Normalize Natural Weight Changes During Puberty

Weight gain and body changes during adolescence aren’t just normal – they’re essential! These changes support bone, muscle, and organ development, and for girls, future reproductive health. 

Key Growth Milestones:

Please keep in mind that these are estimates only and your teen may be different!

• Pre-Teens (10–12 years): Increased appetite prepares the body for growth spurts. Weight gain typically happens first, followed by height growth.
• Early Teens (13–15 years): Rapid growth occurs. During puberty, girls typically gain 40–50 pounds and grow about 10 inches, while boys gain 50–60 pounds and grow about 12 inches.
• Late Teens (16–18 years): Growth slows, but teens continue to build muscle, bone density, and fat stores essential for lifelong health.

During growth spurts, appetites often increase, which can lead to rapid weight gain and shifts in body shape. While these changes can feel sudden or alarming (to both teens and parents), they’re a natural and healthy part of development. This is SO important for parents to be aware of. Be aware of any anxiety that comes up for you when you start to notice your pre-teen going through these shifts – this is about your own bias, or perhaps weight-based trauma and not about your child. Their body is doing what it needs to do, and this may look different for kids who are the same age. Every child is different in terms of when and how their body shifts during puberty. 

The Role of Genetics

It’s important to remember that everyone grows at their own pace, and genetics play a significant role in determining body size and shape. Some teens will naturally live in smaller bodies, while others will live in larger ones – and both are perfectly normal. Focusing on weight as the primary measure of health ignores this natural (and normal!) body diversity and creates unnecessary stress for both teens and parents.

What Does a Healthy Diet Look Like for Teens?

A nourishing diet for teens is one that supports their growth,  development, and activity levels, prevents nutrient deficiencies, and establishes lifelong habits that reduce the risk of chronic disease later in life. It’s one that provides variety in foods and nutrients, as well as joy. That’s right! Eating should be enjoyable. 

The Importance of Variety:

A nourishing diet for teens isn’t about restriction – it’s about variety, joy and flexibility. The goal is to enjoy a wide variety of foods that they like eating and that satisfy them. 

Meets Energy and Nutrient Demands:

Did you know our bodies need more calories during adolescence than at any other time in life? Wild hey? 

While energy needs can vary based on size and activity level, on average boys need about 2,800 calories per day and girls need about 2,200 calories per day. And if they are in high-level sports, they may need as much as 5,000 calories per day! But please do not focus on these numbers and please do NOT encourage any sort of counting of calories or macros. This practice is a slippery slope toward dieting, restriction and disordered eating. Kids know how much their bodies need and when the emphasis is taken off “nutrition” and more so put on including a variety and listening to their bodies, they’ll eat what their bodies need. And this may look different depending on the day or week. Trust is key here. 

Key Nutrients for Teens 

Protein: Supports muscle and bone growth

Protein provides the building blocks needed for muscle and bone development during growth spurts. It also aids in recovery after physical activity. Include foods like eggs, fish, beans, tofu, dairy, or fortified plant-based options to help support growing bodies.

Carbohydrates: The primary energy source for teens

Carbohydrates fuel the brain and body, providing energy for school, sports, and daily activities. Whole grains, fruits, vegetables, and legumes are great sources that also provide fiber, vitamins, and minerals.

Health-promoting Fats: Essential for brain development and energy

Healthy fats support brain growth, hormone balance, and sustained energy. Foods like avocados, nuts, seeds, olive oil, and fatty fish provide essential nutrients like omega-3s, which are key for brain health.

Calcium and Vitamin D: Crucial for strong bones and teeth

Teens need calcium and vitamin D for strong bones as they grow rapidly. Calcium-rich foods like dairy, fortified plant-based drinks, and leafy greens, along with vitamin D from sunlight or fortified foods, are essential.

Iron and Zinc: Support energy and immune function

Iron helps deliver oxygen throughout the body, while zinc supports immunity and growth. Lean meats, beans, nuts, seeds, and fortified cereals are excellent sources. Pair plant-based iron with vitamin C for better absorption.

Teens need regular meals and snacks that include protein, healthy fats, and high-fibre carbohydrates. Protein is especially important, so try to encourage protein at every meal and snack. Most will need around 0.85–1.55 g/kg body weight per day, depending on their activity level. Again, please take this number with a grain of salt and don’t focus on it. Provide variety and offer protein sources with each meal and snack. 

In summary, Here is How to Support Your Teen’s Health (Minus the Dieting)

1. Build Body Trust

Help your teen trust their body’s natural ability to grow and change. Normalize changes in body shape and size during puberty and focus on what their body can do, rather than how it looks. Avoid comparing their body to siblings or peers, and remind them that everyone develops at their own pace.

2. Encourage Intuitive Eating

As a pediatric dietitian, I’ve always turned to Intuitive Eating as my guiding light with concerned parents. Intuitive eating is a flexible, non-restrictive approach to eating that teaches teens to listen to their body’s hunger and fullness cues and helps them develop a healthy relationship with food. Listen to my audiobook on Raising Intuitive Eaters.

Know that Intuitive Eating isn’t for everyone and for some teens it may not be 100% accessible, such as those with neurodiversity such as ADHD or Autism. Each child is different when it comes to body attunement. 

Encourage your teen to:

• Listen to their hunger and fullness cues (if accessible) and eat in a way that feels good to them
• Normalize enjoying all foods without guilt or restriction
• Remove moral labels like “good” or “bad” from foods. 
• Be really discerning about what they listen to and take to heart in the media and from peers and friends. Get curious and have open discussions about it. 

3. Model Positive Behaviours

As parents, we set the tone. Show your teen what it looks like to enjoy meals without guilt and practice body acceptance. If this doesn’t come naturally for you, it’s so important for you to know that you are not alone! So many of us grew up in households where dieting was not only normal, it was considered healthy! Remember, it will take time to “unlearn” these messages. 

If this is a struggle for you, be patient and kind to yourself through this process as you work through (and start to heal) your own relationship with food. Getting support for yourself can greatly benefit your teen, so don’t be afraid to reach out to one of our Registered Dietitians or a mental health professional for help.

4. Address Diet Culture:

Talk openly with your teen about the harms of diet culture, weight stigma, and fatphobia. Teach your teen to recognize and challenge harmful messages about weight and beauty from social media, peers, and society. Reinforce that our society is the problem – not their body – and that their worth isn’t tied to their appearance. 

5. Encourage joyful and health-promoting practices:

Encourage your teen to find activities that bring them joy and boost their confidence – sports, art, music, or volunteering. Normalize seeking support for mental health, whether through therapy or self-esteem workshops.

If Your Teen Mentions Dieting, Here Are Some Ways to Respond:

“I think I need to lose weight. I’d like to try this diet…”

Peer pressure around dieting is real, and it’s a challenge many parents face. What’s really important to understand–from my point of view as a dietitian who specializes in Eating Disorders–is this: supporting weight loss goals in a young person is impossible to do without increasing the risk for disordered eating and Eating Disorders. We want to support our child of course, but we simply cannot support something that will put them at risk. We have to reframe support as not supporting them to lose weight, but rather as holding space for their feelings and curiosities about their bodies, while standing firm in our limits around dieting. 

If your teen brings up dieting, listen with compassion and without judgment. Ask questions to understand their concerns and emotions and avoid jumping to conclusions or overreacting. Create a safe space for them to openly talk about this by validating their feelings and connecting with them.   An example response may be: 

“I hear that you’re curious about this diet and that you’re wanting to lose weight. I’m so grateful that you’ve come to me with this – you’re certainly not alone in your feelings. Even I’ve had curiosities like this too over the years. But I’m going to be really honest with you: trying to lose weight by following a restrictive diet while you’re still growing can have serious risks and consequences that we need to consider. I’d love to hear more about what you’re hoping to achieve with this diet. Let’s talk about it.”

Again, the key here is creating a safe space for your child to talk about their thoughts, feelings and curiosities without judgement, shame or fear. You want them to have a felt sense of safety and comfort when they come to you in their  “tough body moments”, even if they don’t initially agree with your response. 

When to Be Concerned About Your Teen’s Eating or Weight

A “simple diet” or restrictions of any kind are red flags and can quickly spiral into something more serious. Watch for signs like:

• Dramatic weight changes
• Preoccupation with food or weight 
• Feeling guilt or shame around food 
• Routinely engaging in restrictive eating practices
• Avoiding meals or making excuses not to eat.
• Excessive exercise 

If you notice these behaviors, reach out to a registered dietitian or mental health professional who specializes in Eating Disorders right away. Early intervention can make all the difference. 

Are GLP-1 Agonists Safe for Teens?

In short: absolutely not. GLP-1 agonists are medications that mimic a natural hormone in the body that regulates blood sugar levels, slows digestion, and suppresses the appetite. While they’re approved for adults, giving these medications to teens deeply concerns me—not just as a dietitian, but as a mom.

Teens are at a critical stage of life where their bodies are growing, their brains are developing, and they’re developing their relationship with food and body. Using GLP-1 agonists in teens risks disrupting their natural hunger and fullness cues, which are key for fostering Intuitive Eating skills and a positive relationship with food. Even more troubling, it can send the message that their body isn’t good enough as it is—a message no young person should ever internalize.

As a parent, I think about how fragile self-esteem can be during the teen years. Medications like these could increase the risk of disordered eating, reinforce harmful weight stigma, and create a sense of shame that no child should have to carry. While these medications may sound like a quick fix, they could cause harm that lasts far longer than the teen years. 

Helpful Resources for Teens and Dieting

• Raising Intuitive Eaters – Sarah’s Audible course
• Centred Nutrition Collective’s Eating Disorder Dietitians
• National Eating Disorder Information Centre’s Find a Provider

The Bottom Line

As a dietitian who has worked in Eating Disorders for over a decade, and as a mom of pre-teens and teens myself, I can assure you that dieting for teens is never ever okay. There is no safe way to encourage restriction or weight loss at such a critical stage of physical, emotional, and social development. Adolescence is a time for building strong foundations for lifelong health, confidence, and resilience—not for chasing unattainable beauty standards that are rooted in diet culture. 

Instead of focusing on weight, prioritize fostering a positive relationship with food, body, and self-worth. Teach your teen to listen to their body, honor its needs, and embrace its natural changes through transitions like puberty. Model these behaviors yourself and create a home environment that celebrates body diversity, prioritizes well-being, and dismantles diet culture.

If you’re feeling overwhelmed or unsure where to start, you’re certainly not alone. Supporting teens in a world dominated by pervasive pressures to look a certain way is no easy task, but there are resources and professionals who can help. Whether it’s working with a dietitian, accessing helpful resources, or learning more about Intuitive Eating, small steps can make a big difference in your teen’s health and happiness.

Remember: your teen doesn’t need a smaller body to be healthy, happy, or loved. What they truly need is a safe space to grow into their full potential—nourished, supported, and free from the pressures of dieting.