Supporting Teenagers to Learn, Feel Well and Thrive
High school can be demanding. Between learning, friendships, homework, sport, family life, part-time work and screen time, regular meals and sleep routines can easily slip. Yet these everyday foundations play an important role in how young people learn, feel and cope.
Teenagers need steady fuel across the day to support concentration, memory, mood and physical activity. When students skip meals, eat very little, or rely mainly on processed snacks and caffeinated drinks, they may find it harder to focus, manage stress and stay engaged in learning.
A balanced day of eating does not need to be complicated or expensive. The food pyramid reminds us to include grain foods such as rice, bread, oats, noodles, pasta or potatoes; vegetables and fruit, including fresh, frozen or canned options; protein foods such as eggs, yoghurt, beans and legumes, tofu, fish, chicken or meat; and dairy or calcium-rich alternatives such as milk, yoghurt, cheese or fortified soy milk.
Simple snacks can also help keep energy up, especially for students who are growing quickly or playing sport. Fruit, yoghurt, toast, cheese and crackers, or leftovers can all help support energy through the day.
Hydration and sleep matter too. Water is the best everyday drink. Energy drinks, strong iced coffees and other caffeinated drinks can affect sleep, especially in the afternoon or evening, which can affect mood, memory and learning the next day.
In schools, we commonly see teenagers with low iron levels, particularly students who menstruate, have heavy periods, eat little or no meat, are highly active, or have restricted eating patterns. Vitamin D, calcium and B12 can also be low for some young people. If your young person is often tired, dizzy, low in mood, struggling to concentrate or experiencing headaches, it may be worth speaking with a GP. Supplements, especially iron, should only be used with medical advice.
If you are concerned about your young person’s eating, tiredness, mood, sleep or concentration, please speak with your GP. Families are also welcome to contact the school to speka with Inger Ross – Mental Health Practitioner, to discuss.
Looking for School Holiday Activities?
School holidays can be a wonderful time for young people to stay active, social and engaged. Families may wish to explore the free and low-cost activities offered through the Hume City Council School Holiday Program for young people aged 10–24.
For more information and bookings, please visit the Hume School Holiday Program:
https://www.hume.vic.gov.au/Community-Services/Youth/Whats-on/School-Holiday-Programs
Warm regards,
Wellbeing Team