Spilling the tea on building healthy habits for teens
Instilling good habits can be as easy as a, b, tea.

Most parents dread the teenage years, fearing their once spritely tween will morph into a slightly larger being who only communicates through grunts.
The teenage years are challenging. Young people are trying to navigate new experiences and deal with increased workloads, hormonal changes and varying interests.
During this period, your child might become highly impressionable and pick up bad habits. But it is not all doom and gloom, says Mbali Mapholi, a Laager Rooibos partner dietitian and mother of a teenager.
“As a parent, you can offer invaluable guidance in establishing good habits that will benefit the rest of your child’s life,” she said.
“I have realised that raising a teen is a mix of challenges, growth and wonderful learning moments. The start of a new year brings fresh opportunities to help your teen adopt healthy habits that will guide them towards routines that improve their current well-being and set the stage for a healthy future.”
Top tips for building healthy habits for teens:
• Set achievable goals
Teens thrive when they feel a sense of control and accomplishment while understanding that it is about progress, not perfection.
Work with your teen to set realistic, actionable goals.
Start by focusing on healthy hydration, limited screen time and stretching.
“Switch up things by replacing fizzy and sugary drinks with refreshing homemade iced tea,” said Mapholi.
“Encourage your child to step away from their devices, taking the time to stretch and take part in physical activities.”
• Be a role model
Your habits set the tone for your household, and remember, teens learn far more from what they see.
“You cannot restrict screen time yet remain glued to your own devices. Model good habits, and they will follow,” Mapholi said.
She further recommends that preparing balanced meals for the family’s enjoyment is not enough.
“Involve them from deciding what to eat through to preparation,” she said.
“Go a step further by participating in activities that can be enjoyed as a family, such as hiking or sports.”
• Create a healthy home environment
Your home environment plays a huge role in shaping healthy habits, so it is vital to stock your kitchen with nutritious, teen-friendly snacks like fresh fruit, nuts, whole-grain crackers, low-sugar health bars, frozen fruit for smoothies, popcorn and yoghurt.
“Dinner time should be a space for connection and catching up on everyone’s daily activities. Use this time to connect with your child, allowing them to share their thoughts, opinions and concerns,” said Mapholi.
• Encourage restful sleep
Sleep is vital for your teen’s physical and mental health. However, they often neglect it because of school demands or late-night gaming.
Encouraging them to unplug at least an hour or two before bedtime will help them develop a consistent bedtime routine.
“Create a conducive sleep-inducing atmosphere by engaging in a relaxed game of cards and sipping on a cup of freshly brewed cup of Rooibos,” she said.
“Setting a regular bedtime and wake-up schedule reinforces healthy sleeping patterns.”
Laager marketing manager Candice Sessions weighed in on the conversation, saying building trust and habits that set teens up for a healthy and balanced start to adulthood is crucial for their development.
ALSO READ: Teens invited to play their part in protecting SA’s national parks
ALSO READ: Kids Haven teens get real about gender-based violence