As moms, we’re often the first to notice when our children start shifting from kids into young teens. Between the ages of 9 and 13, growth spurts, changing moods, and new nutritional needs arrive seemingly overnight.
These changes are normal, but they can also feel like uncharted territory. A solid foundation of nutrition with thoughtful supplementation, as needed, can make this transition smoother for your tween and less stressful for you.
What’s Happening Inside Your Tween’s Body
Puberty is driven by a surge of hormones that signal the body to grow taller, develop new characteristics and begin reproductive maturity. While this is healthy and normal development, the hormonal activity can create blood sugar swings, mood fluctuations, and changes in appetite. While you may feel overwhelmed by the changes in your tween, remember that they are also experiencing these changes for the first time and are feeling just as overwhelmed and unsure how to navigate this experience as you are. Balanced meals and steady routines are essential to help stabilize their energy, focus, and emotions.
How To Build Hormone-Friendly Meals
- Protein at Every Meal: Eggs, meat, yogurt, beans, or fish provide the building blocks needed for rapid growth and development.
- Healthy Fats for Brain and Hormones: Omega-3s from salmon, chia and flax seeds, and walnuts nourish the brain and support hormone production.
- Eat the Rainbow: Bright fruits and vegetables give antioxidants and fiber that support detoxification and gut health, key players in hormonal balance.
- Smarter Snacks: Swap sugar-heavy drinks and processed snacks for fruit, nuts, hummus with veggies, or whole-grain crackers to prevent “hanger” and stabilize blood sugar.
Mom tip: Start their day with a simple smoothie packed with protein and nutrients. Mornings can be busy, so a smoothie is a great option (that they can bring on the go!) to ensure your tween's brain and body will be well-fuelled and supported through the day.
My go-to recipe:
- 1 cup unsweetened liquid of your choice (water, almond milk, soy milk, etc.)
- 1 scoop Logical Choice Whey Protein powder (choose a non-whey option if you are sensitive to dairy)
- 1/2-1 cup of frozen berries
- 1/2 frozen banana
- 1 handful of frozen cauliflower or baby spinach
- 2 tbsp of ground flax seeds
Blend until smooth.
Note: You may have to adjust ratios to achieve the desired consistency.
Essential Nutrients to Watch
- Iron: Especially for girls as menstruation starts. Include lean meats, beans, and leafy greens, paired with vitamin C–rich foods for better absorption.
- Calcium & Vitamin D: Crucial for strong bones while they’re still building peak bone mass as well as supporting mood. Think dairy or fortified plant milks, leafy greens, and safe sun exposure (or vitamin D drops if needed).
- Zinc: Supports immune function, healthy skin, and growth. Found in beef, seafood, pumpkin seeds, and lentils.
- Magnesium: Helps calm the nervous system and supports sleep. Nuts, seeds, and leafy greens are great sources.
When Supplements Make Sense
There are many scenarios when supplements make sense. While we aim to eat a balanced diet, this isn’t always the case, especially if your tween is a picky eater, has dietary restrictions, or has higher energy demands, as is the case for many active children and athletes. Puberty itself is a metabolically demanding transition period, and many tweens may benefit from added support to smooth the transition. Common, low-risk options include:
- A high-quality children’s multivitamin: To cover small gaps.
- Vitamin D: Especially important in winter months or northern climates. Testing is recommended prior to taking to ensure adequate and safe dosing.
- Omega-3 (EPA/DHA): From fish oil or algae oil if they don’t eat fish.
- A probiotic: For kids with frequent digestive issues or after antibiotic use.
- Magnesium: To support sleep and mood.
*always check with a qualified healthcare provider before starting anything new.
For specific concerns (i.e. low energy, heavy periods, acne, frequent illness or significant mood changes), individualized assessment with appropriate testing (i.e. iron levels, Vitamin D, vitamin B12) is recommended.
Lifestyle Habits to Support Hormone Health
- Daily movement: Sports, dance, biking, or even a walk with the dog, aim for at least an hour of active play or exercise per day.
- Limit sugary beverages and processed foods: while drinks high in sugar and caffeine are popular, they can be some of the greatest disruptors for hormonal health. They can impact mood, behaviour, sleep, and nutrient status. Often, these types of foods will take the place of more nutrient-dense options.
- Mom tip: Stock quick-to-grab snacks and beverages that are appealing to your tween. Think sparkling water, yogurt drinks, hummus and veggies or pretzels, trail mix with dark chocolate, fruit or berry bowl, olives and cheese, veggie sticks and dip, string cheese, apple slices and nut butter, guacamole and pita chips, cottage cheese with peaches, or greek yogurt cups.
- Consistent sleep: Tweens still need 9–11 hours of rest. Maintaining a consistent and calm bedtime routine and limiting screens as much as possible, especially 2 hours before bed, can help.
- Open conversation: Honest, age-appropriate talks about puberty, changes in their body, changes with friends, changing demands and expectations, can ease anxiety and build trust.
Conclusion
Supporting a tween’s changing body doesn’t require a complete household overhaul. Start with balanced meals, offer healthy snacks, and add supplements thoughtfully. Your calm, consistent approach helps them feel secure and cared for during a time when their own body feels unpredictable. By laying this groundwork now, you’re giving them tools for resilience, confidence, and lifelong health.
