If you’re hosting an international high school student or have teens of your own, you might have noticed their healthy appetites! As teens grow, it’s natural for them to need more food, and with rising food costs in Canada, it can feel like a balancing act. But don’t worry, there are plenty of creative and affordable ways to keep everyone well-fed. This article offers practical tips and strategies to help host families meet their students’ nutritional needs while staying within budget.
Caring for Growing Teens
It’s completely normal for some students to have bigger appetites! During adolescence, their bodies are growing rapidly, which naturally increases their nutritional needs. These changes in appetite are a typical part of this stage and don’t have to lead to higher grocery bills. With some thoughtful planning, you can keep your students satisfied while maintaining your budget, making hosting a rewarding and manageable experience.
The Three Keys to Keeping Teens Satisfied: Fat, Fibre, and Protein
To keep teens full and energized throughout the day, focus on the “three keys to satisfaction”: fat, fibre, and protein. Including all three in meals helps support their growing bodies and maintain balanced energy levels. It’s an easy and effective way to ensure teens stay full, healthy, and well-nourished. Here’s why each component plays an important role:
- Fat provides lasting energy to keep them active and satisfied.
- Fibre, found in whole grains, vegetables, and fruits, promotes fullness and aids digestion.
- Protein, from sources like eggs, beans, and peanut butter, supports growth and helps repair tissues.
With these simple additions, meals can go a long way in keeping teens feeling their best.
Cost-Effective Food Tips for Host Families
Enhance Meat Dishes with Beans or Lentils – Meat can be one of the pricier items on your grocery list. A great way to stretch it further is by adding affordable, nutrient-rich beans or lentils to dishes like spaghetti sauce, stews or tacos. These additions provide extra protein and fibre, making meals both filling and budget-friendly.
Incorporate Delicious Vegetarian Options – Vegetarian meals can be both satisfying and cost-effective. Consider serving meatless dishes once or twice a week, such as lentil soup, veggie stir-fry with tofu, or pasta with marinara and cheese. These options are wholesome, flavourful, and a great way to reduce grocery costs without sacrificing nutrition.
Buy in Bulk and Look for Deals – Buying in bulk can help save on staples like rice, pasta, beans, and oats – perfect for feeding hungry teens! Stores like Costco or local wholesale markets offer great deals. Keep an eye out for sales and use flyers, mobile apps, or websites to find discounts on the foods you need. When possible, buy family-sized packages and portion them out to save even more. Comparing generic versus brand-name products can also make a difference without compromising quality.
Affordable, Filling Staples
There are plenty of affordable, nutritious staples that can fill your pantry and help you create satisfying meals:
- Grains: Rice, couscous, and pasta are cheap and easy to prepare. Whole grains offer extra fibre, which keeps teens full longer.
- Eggs: A fantastic source of protein and fat, eggs can be prepared quickly for lunches or snacks.
- Popcorn: A healthy and affordable whole grain snack when bought unpopped and made at home.
- Frozen Fruit: Frozen berries are often cheaper than fresh and can be used in smoothies or oatmeal.
- Carrots and Celery: These vegetables last long in the fridge and can be added to snacks or meals for an extra fibre boost.
- Peanut Butter: A quick, easy, and cost-effective source of protein and fat, great on toast, in smoothies, or paired with apples and bananas.
- Keep Healthy Snacks on Hand: Fruits like apples and bananas are nutritious and budget-friendly, making for easy snacks that teens can grab on the go.
Encouraging Healthy Eating Habits Through Communication and Patience
Adjusting to new meals can sometimes be a challenge for international students, especially if they come from different culinary backgrounds or have specific preferences. It’s important to have ongoing open and friendly conversations about the value of healthy eating. Encourage your students to try new foods while also being patient as they adjust to your meals.
Some teens may be a bit picky or have some unhealthy habits, but with consistent communication and encouragement, it’s entirely possible to help them develop a taste for nutritious options. Involving them in meal preparation can make a big difference; for example, they can help cut carrots and celery sticks to use as snacks throughout the week. Celebrate small victories when they try new dishes, this not only promotes healthy eating habits but also fosters a supportive and inclusive environment where everyone feels valued.
Managing Food Costs with Care and Creativity
Feeding a family, especially with teenagers, can be a rewarding adventure! With a bit of planning and some creative strategies, you can keep everyone well-fed and happy without overspending. By focusing on nutritious meals that satisfy their appetites, stocking up on affordable staples, and actively seeking out deals, you’ll create delicious and budget-friendly options.
Making small adjustments to your meal planning and shopping habits not only saves money but also ensures your international students enjoy a healthy and satisfying diet. Plus, you’ll feel empowered and supported in your role as a host family, knowing you have effective solutions for managing food costs.
Remember, growing bodies need the right fuel, and with the right approach, you can joyfully manage those teen appetites while keeping your budget in check!
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First Choice International Placement Inc. is a North Vancouver based company that works with local school districts to provide homestay opportunities for international students from across the globe.
Founded by the husband and wife duo, Beth Mercer and Collin Mercer, FCI prides itself in providing students the opportunity to develop their own independence and discover themselves while discovering Canada.
FCI recruits, locals families to host the students and supports both the students and the families to provide the best experience for all involved.
For more information:
Diana Salcedo
Communications Specialist
First Choice International Placement Inc,
p: (778) 836-0908
e: [email protected]