South Coast Fever

Help your teen build healthy habits

Raising a teenager is a mix of challenges, growth, and wonderful learning moments.

After realising that raising a teenager is a mix of challenges and wonderful learning moments, dietitian Mbali Mapholi shared insight into helping teens build healthy habits in 2025.

Mapholi said the teenage years can be challenging as young people navigate new experiences, an increased workload, and hormonal changes in a short space of time.

She said this was also an impressionable time where bad habits could be picked up or good habits enforced with the right guidance.

She explained that after spending a full year as a mom to a teenage boy, she realised that raising a teen is a mix of challenges, growth, and wonderful learning moments.

“The start of a new year brings fresh opportunities, and it’s the perfect time to help your teen adopt healthy habits. As parents, we play a crucial role in guiding them towards routines that not only improve their well-being in the moment but set the stage for a healthy future. Here’s how you can help your teen build healthy habits that are achievable, sustainable, and empowering,” said Mapholi.

She added that her top tips for building healthy habits with teenagers include starting with achievable goals.

The dietitian said teens thrive when they feel a sense of control and accomplishment, saying they must understand it’s about progress, not perfection.

“Rather than overwhelming them with big, abstract resolutions, work with your teen to set realistic, actionable goals such as drinking a glass of water, limiting screen time and stepping away from devices at least one to two hours before bed. Stretching for five to 15 minutes every hour when using screens or studying is also important,” she said.

She added that being a role model was important as your habits set the tone for your household.

Mapholi said teens learn far more from what they see than what they are told.

“Preparing balanced meals and involving them by asking something as simple as their opinion on which protein to include for dinner can make them feel more invested. Practising stress management techniques like mindfulness, journaling, or prayer to stay present and calm. Also, create a healthy home environment and encourage restful sleep because sleep is essential for your teenager’s physical and mental health,” she said.

She said making physical activities fun was as important as celebrating your teen’s wins.

She explained that teens thrive on positive reinforcement, so celebrating their progress, no matter how small, is important.

“Keep the conversation open; teenagers value autonomy, so empower them to take ownership of their habits while offering the guidance and support they need. Check in regularly to see how they’re feeling about their goals. Ask open-ended questions such as: What’s been working for you so far? and How can I support you better?

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