By Georgia Vaughn, Clinical Dietician, Duke Pediatrics Healthy Lifestyles Program – 8 October 2025

If you’re a parent of a tween or teen, you’ve probably discovered that getting them to make healthy choices isn’t as simple as telling them what’s good for them. Adolescents are at a stage where independence is key, and parents are often met with resistance.

But don’t worry—there are research-backed, realistic ways to support your adolescent in building healthy habits that stick. The key? Collaboration, consistency, and a little creativity.

1. Offer Autonomy: Let Them Take the Lead
Adolescents are more likely to engage in healthy behaviors when they feel a sense of ownership. Instead of making all the decisions for them, invite them to participate:

Grocery shopping and meal planning: Let them choose a new fruit or veggie each week.

Cooking together: Try a “family cooking night” where they pick the recipe.

Physical activity: Ask what type of movement they’re interested in trying—and go at their pace.

When they feel involved, they’re more likely to stay engaged.

2. Start Small: One Change at a Time
Trying to overhaul their entire routine can feel overwhelming. Instead, begin with one small, achievable goal:
– Walking three times a week
– Swapping soda for water once a day
– Adding a veggie to dinner each night

Once they succeed with one change, they’ll gain confidence to try more.

3. Use Non-Food Incentives That Matter to Them
Rewards don’t have to be unhealthy or extravagant. Tie goals to meaningful incentives:
– Movie night of their choice
– One extra hour of screen time
– Picking the music on the way to school
– A later bedtime on weekends
– Hosting a sleepover
– A trip to the pool, amusement park, or favorite park
– A small toy or fun trinket

Pro tip: Use a “sticker chart” to track their progress. For example, three stickers for completing physical activity during the week could equal a special Friday reward.

4. Help Them Find Fun Ways to Move
Exercise doesn’t have to mean the gym or running laps. The most consistent form of movement is the one they enjoy. Help them explore what feels good:
– Walking / jogging / hiking
– Swimming
– Biking
– Dance
– Basketball or team sports
– Strength training or online workouts
– Yoga or Pilates

Tie movement to their interests:
– If they love shopping, walk a few laps at the mall before browsing.
– If they’re into animals, consider volunteering as a dog walker or joining a pet-walking group.

5. Lead by Example: Make It a Family Thing
According to a 2024 study in the International Journal of Behavioral Nutrition and Physical Activity, parental support is strongly linked to adolescent physical activity levels. (Brennan et al., 2025)

Make healthy living a family affair:
– Go on evening walks together
– Try a new YouTube fitness video as a group
– Plan active weekend outings (hikes, bike rides, or dance breaks)

When kids see their parents moving, they’re more likely to move too.

Final Thoughts
Motivating your adolescent to make healthier choices isn’t about controlling their behavior—it’s about supporting their journey. By offering autonomy, starting small, using meaningful incentives, encouraging enjoyable movement, and role-modeling healthy habits, you’re laying the foundation for long-term wellness.

The goal isn’t perfection. It’s consistency, confidence, and connection. Start Today: A Simple 3-Step Challenge
1. Ask your teen to choose one physical activity to try this week.
2. Create a simple sticker chart for the week.
3. Plan a small reward they’re excited about—then celebrate together!
You’ve got this. And so do they.