Thank you SO much! This really helps!
And to be helpful back......
How can I ensure my teen is getting everything they need? - This is a tricky one as teens are eating away from the family much more often. Think of times when they are at home as an opportunity to 'boost them up.' A way to do this that avoids battles is to have fresh fruit and veggies available to grab and go. There are really two ways to think about the 'getting everything in' - the first is tackled by a focus on a colourful diet, and the second by thinking about a balance of protein, heathy fats and whole carbs. Low iron can be common in teens, especially girls, so meat and fish (if they eat these) or even cooking in cast iron pans are good ways to get iron in.
How can I get them to eat breakfast? - This is a really tough one! Again, a focus on quick grab-and-go foods can be helpful. Egg muffins with spinach, toast with almond butter and some squashed raspberries... smoothies are also great for non breakfast eaters. But a cool smoothie-to-go cup and include oats and milk (or nut milk) to make it filling.
Does it matter that they regularly skip breakfast and lunch and then consume a day's worth of food after 4pm? Yes, unfortunately it does. This may have a negative effect on blood sugar levels, which can in turn affect hormones. We need to eat throughout the day to ensure that our blood sugar levels remain balanced, and don't swing in highs and lows, which affects concentration and mood. For teens who don't want to eat, try energy balls and smoothies. It doesn't have to be 'traditional' breakfasts or meals - it just has to give some nourishment and energy!
How important is staying hydrated during the day? Ideally, we would all drink 2L per day, but very few of us, myself included, do this. The challenge is that the less water you drink, the less you recognise the signs of thirst. You could try a soup as an after school snack or with dinner, a smoothie with breakfast..... it doesn't have to be glasses of water.
Does it matter that they eat up to 4 eggs a day on top of an otherwise massive dinner? Is their body craving something? Skinny as a rake but never stops munching. - I am a massive believer in the body knowing what it needs. And teenagers are going through huge physical changes. So I would say no it doesn't matter, but yes it is because their body is craving something! I would have a think about the macro nutrients (protein, healthy fats, carbs) and micro nutrients (colourful plate!) and see if this can be boosted. And check if meals are more carb heavy, which will not be satisfying all that their bodies need - they ideally want to be a nice balance of the three. But when all is said and done, kids in the throws of brain and body growth need their nutrients - and eggs are a great way to get them!
They won't eat oily fish, is this a problem? - No, as you definitely can't force fish on someone who doesn't like it! Try different healthy fats, like avocado, nuts and seeds... even dark chocolate. Some nice avocado toast with pumpkin seeds and sesame seeds, a splash of extra virgin olive oil is a great way to get healthy fats in.