Helping teens make healthy food choices can feel like a challenge, especially as they begin spending more time with friends and gaining independence. Fast food and snacks are everywhere, and the idea of “talking nutrition” might earn an eye-roll faster than you can say kale.
Still, conversations about food don’t have to feel like lectures. When approached with curiosity and connection, they can empower teens to see healthy eating as a way to fuel what they love, from sports to studying to hanging out with friends.
Here are ten ways to make those conversations more natural and effective.
1. Find the right moment.
Skip the formal “we need to talk.” Instead, notice when your teen opens up naturally on a drive, while cooking together or before bed. As family therapist Dr. Ron Taffel says, “Pay attention to when your kid opens up naturally.” Timing and tone matter more than the words themselves.
2. Listen first.
Teens respond best when they feel heard. Try asking open-ended questions like “What do you like about that new restaurant?” or “How do you feel after certain meals?” Listening builds trust and understanding.
3. Focus on the positive.
Notice and acknowledge good choices. Grabbing fruit instead of chips, trying a new veggie, or cooking at home. Encouragement goes further than criticism.
4. Cook together.
Meal prep is a great way to talk about nutrition without talking about it. Let your teen choose recipes or ingredients and guide small swaps like baking or broiling instead of frying.
5. Keep healthy foods on hand.
Stock the kitchen with easy, appealing options: fresh fruit, cut veggies, yogurt, nuts and whole-grain snacks. When healthy choices are visible, they’re more likely to be eaten.
6. Connect healthy eating to what matters to them.
Disease prevention may not motivate teens but energy, sports performance, clear skin and focus in school might. Frame nutrition in ways that support their immediate goals.
7. Be a role model.
Actions speak louder than lectures. When you make balanced choices and enjoy them, your teen will notice.
8. Let natural consequences teach.
Sometimes experience is the best teacher. Feeling sluggish after skipping meals or overdoing sugar can help teens understand the “why” behind moderation.
9. Avoid weight-focused talk.
Steer clear of scales, numbers, or body comparisons. Instead, emphasize how nutritious foods support strength, energy and mental well-being.
10. Be patient.
Change takes time. Celebrate small wins and remember that consistency and calm guidance make the biggest long-term difference.
Healthy Snack Ideas for Teens
Keep a few of these on hand for grab-and-go moments:
Veggie sticks with hummus
Whole-grain crackers
Peanut butter with fruit or crackers
Fresh, dried, or frozen fruit
Popcorn (popped with oil)
Beef jerky
Yogurt smoothie drinks (low-sugar options)
Nuts or trail mix
Cheese sticks and whole-grain crackers
Tortilla wraps with lean meat, cheese, and veggies
Nutrition trends can have a major influence on us as we navigate our overall health and performance. We are eager to try the latest nutrition trend that shows up on our social media feeds or the newest supplement or diet that claims to be life changing.
That’s why we asked Judy Simon, UWMC dietitian, about fad diets and trendy supplements. She had three common observations:
They are not sustainable in the long term
They can be very expensive, and
They often lack the varied nutrients our bodies need.
But Simon is seeing at least one positive nutritional trend: a tendency toward eating more plant-based or plant-forward meals—for both health and sustainability.
“You don’t have to be strictly vegetarian to gain the benefits of a plant-forward diet,” she says. “More fiber improves gut health. Optimizing gut health not only helps people feel better now, it also contributes to preventing and managing many chronic diseases. It’s exciting to see a trend towards more fruits, vegetables and whole grains.”
Simon advises making small changes that will have a big cumulative impact on your overall health over time. Being more mindful here and there about the food we eat can set the groundwork for other sustainable wellness goals while helping us feel energized and ready to take on the day.
She adds that the secret to a healthy, balanced diet is really no secret at all. It is simply understanding your body’s needs and finding what works for you. Here, Simon shares her top 10 tips to make a habit of healthy, mindful eating.
1. Get excited about nutrition
Healthy foods are often assumed to be boring and flavorless. With this assumption, it can be hard to be inspired to eat healthy. “Healthy eating is not about being on your best behavior,” Simon says. “It’s about finding delicious alternatives that you will crave. Nutrition is always an easier sell if you link it to food and how wonderfully tasty it can be and how good it makes us feel.”
2. Eat more plant-based foods
Plant-based foods are perfect for providing energy. Simon champions certain carbohydrates for providing energy, such as grains, whole wheat, quinoa and beans. Additionally, fruits, vegetables, seeds and nuts are going to provide energy as well. It is important to note that energy needs will differ depending on the person.
3. Know the difference between hunger and thirst
Water is great for helping with digestion, slowing down fast eaters and providing our bodies with energy. Unfortunately, Simon cautions us that, “a lot of times people mix up their signals for whether they’re hungry or thirsty. If this is true, eating food typically isn’t going to satiate that hunger.”
The real trick to knowing whether you’re hungry or thirsty is reading your body. Take a second and ask yourself when is the last time you drank a cup of water? With a meal, Simon recommends having at least 8-12 ounces of some type of fluid—ideally water-based—then continue to sip throughout the day.
4. Keep a meal log
“For someone who is curious about how they’re doing, eating logs are a really good starting point,” Simon explains. “When you start to enter things in, you become more aware of your habits and notice eating trends you otherwise wouldn’t.”
For example, a lot of us overestimate how many fruits and vegetables we really eat, until we look at our typical day. Phone apps can be helpful for this, but it is important how we interpret the information they give us. Sometimes eating logs can do more harm than good if we are too hard on ourselves. It’s all about finding balance.
5. It’s all about greens and beans
Not sure what exactly to eat? Go for the greens and beans! Greens and beans such as lentils, legumes, and beans, are a great source of protein and fiber. Thirty percent of a bean or lentil is protein! Soy, edamame, and lentils are also more affordable sources of protein if you’re looking to eat healthy on a budget.
“Beans have iron, fiber, magnesium, and so many other good nutrients! Greens as well have great amounts of folic acid, iron, potassium, and Vitamin K. Greens and beans are perfect for whipping up a variety of meals with many different combination options!”
6. Incorporate healthy fats
Healthy fats are a great addition to every meal because we need the fat to absorb some of the vitamins from our greens and beans. “Adding in a little fat like a small bit of olive oil, seeds, nuts or avocado is a great source of fat and energy,” Simon says. “Obviously, we don’t want too much, but it’s a great source of energy!”
7. Front-load your energy with breakfast
For those of us who have a busy day where we need to be alert and on our toes, front-loading our energy by having a fulfilling breakfast is the perfect way to fuel. If you swear you can’t eat anything before noon, try and see the difference in how you feel. There are so many options for a filling breakfast, whether you eat the minute you wake up, take it on the go, or wait until you’re sitting at your desk.
“It doesn’t have to be a traditional breakfast! It can be leftover dinner for breakfast, a little wrap with veggies, hard-boiled eggs, or a power bowl,” Simon says, cautioning that, “skipping breakfast can be bad if you don’t eat for several hours after waking up. You’re putting your body into starvation mode after a long fast and then it wants to hang onto fat. This makes you want to eat more later.”
8. Read your labels
Food labels not only tell us the nutrients in our food, but also each individual component. Simon recommends comparing the nutrition label with the ingredients and really thinking about what is added and what is from a whole food. For example, sometimes you’ll read a label and it has sugar hidden behind five different ingredients. With sugar, really look to see if the sugar is added versus part of a key ingredient such as fruit.
A common misconception with labels is that frozen foods are all bad. When things are out of season, Simon says it is okay to eat frozen. Most frozen fruits and vegetables are picked at the time of freshness and immediately frozen so they’re not processed. Watch out for the sauces, and don’t forget to look at the label for sneaky additives!
9. Pack and plan ahead
Packing ahead saves time and money. We all have those moments where it’s the afternoon and we’ve already eaten our lunch but need a little something to tide us over so we buy a bag of chips and dig in. This won’t give us energy or help us last until dinner.
Instead, pack ahead stable foods that provide energy and don’t need refrigeration. Whether it’s an energy-packed granola bar or a peanut butter sandwich, these snacks require less effort to maintain, but give us that much needed boost.
10. Know your environment
Sometimes we don’t have a choice where we eat, but when we do, make the decision to not eat distracted. The worst place we can eat a meal is on the couch with the television on. Challenge yourself to clear off a counter and eat with purpose. Focus on how the food tastes and whether it’s meeting your nutrition needs.
“You don’t need a traditional dining room,” Simon says. “Turn off the devices and make eating a fun, sit-down experience. If you’re by yourself, put on some music. Do something that creates a space to focus on your eating. You’ll feel more satisfied and improve your digestion.” With spring just around the corner, it’s even better to get outside if you can!
Learn more
Healthy living is all integrated. Simon says simply asking ourselves, “what am I doing for self-care?” can go a long way toward helping us recognize our food patterns: “Have confidence and build on the skills that you have when it comes to eating healthy. Don’t feel like you have to be an amazing chef to cook a good meal. Start simple and experiment”
Judy Simon has presented for The Whole U many times over the years. Below is her latest seminar on nutrition for optimal health.
Whether you are saving money toward purchasing a home or simply watching your expenses, managing your rent costs makes good financial sense. Budget advisors generally recommend keeping housing costs at 30% of your household’s income or less. This can be challenging in the city of Seattle, especially for families earning moderate to low incomes. While average rents in our area declined during the pandemic, they are still among the highest in the country.
The Multi-Family Tax Exemption program, known as MFTE, is part of the City of Seattle’s efforts to make available more affordable rental options. MFTE gives landlords tax incentives if they commit to charging below-market rents to some units in their building. These rent-restricted units are available only to tenants who earn less than a certain percentage of the area’s median income.
UW employees receive priority access to rent-restricted MFTE units at Bridges @ 11th, an apartment complex located in the University District.
Seattle’s Office of Housing website includes full details about the program, including answers to frequently asked questions about MFTE, but the team at Bridges@11th shared some MFTE highlights to help you determine if the program may be right for you and walk you through the typical MFTE process.
1. Find out if you qualify
To qualify for MFTE, you will need to verify that your household income falls within income eligibility limits which currently range from 40% – 90% of Seattle’s area median income (AMI). If you qualify, your rental rates will be capped based upon your household income and the type of unit you rent. Visit the city’s website to compare your household income with the current MFTE income and rent limits.
2. Find a property
To see if there are MFTE properties where you want to live, see the list of MFTE properties on the city’s website. It includes roughly 180 properties located throughout the city, their locations, contact information and the types of units they offer. You’ll need to contact properties and ask about their current availability.
3. Submit your application and join the wait list
You will need to provide a Resident Eligibility Application (REA) to each MFTE property where you apply, and landlords will verify your income at the time they offer you an MFTE unit. Depending on your property’s MFTE agreement, you may need to re-qualify every year or only if you change MFTE units. At Bridges, for example, the REA and income verification are a one-time process that will qualify you for the program as long as you stay in your assigned MFTE unit.
If your preferred property does not have MFTE units available, ask if they have an MFTE wait pool or contact list. You may not be offered an MFTE apartment immediately, but housing situations change quickly and applicants in the wait pool may be offered apartments more quickly than they expect.
4. Keep an eye out for additional incentives
Now is a good time to look for new rental opportunities because many landlords are offering incentives. Each property offers their own incentives and the up-front savings can return nearly a full month’s rent to your pocket. For example, Bridges @ 11th is currently waiving the application fee and security deposit. If you have questions, you can email Kelly Menne (Bridges@AmericanCampus.com), general manager of Bridges @ 11th, call 206-569-5416 or visit www.bridgesat11th.com.
Community Relations and UW WorkLife work together to identify affordable housing options for UW employees, including properties that offer priority selection to qualified applicants who are UW staff or students. Visit WorkLife’s Affordable Rental Housing page for more information and subscribe to the UW Insider for updates about affordable housing resources.
Managing housing costs is one way to stay financially fit. Learn more ways to build your financial confidence and get closer to reaching your financial goals with Financial Literacy Month events and resources offered by The Whole U and its partners.
Adapt your budget in response to higher prices by following these 11 tips from BECU’s lead financial educator.
Even in stable economic times, budgeting isn’t a set-it-and-forget it sort of thing. It’s always a good idea to revisit your budget often to make sure your spending and savings stay on track as your goals and expenses change over time.
During periods of inflation, prices of just about everything, including housing, food and energy, go up, even if your daily habits don’t change at all. You need to make bigger adjustments to make sure your budget continues to work for you as you face these unexpected increases in prices.
Making big adjustments can be difficult, though, especially if you don’t have much room in your budget. Nationally, unemployment hit a high of 14.7%, affecting 23 million people in April 2020, according to the U.S. Bureau of Labor Statistics. Unemployment rates have fallen sharply, down to 3.6% as of February 2023, but millions of people are still catching up, which can make budgeting for higher prices of basic needs more challenging.
“The bottom line is that you either need to make more or spend less,” said BECU lead financial educator Stacey Black. “Most people have more control over how they spend money than over their income, so focus on your expenses — and look at every single item.”
How high is inflation and what is causing it?
It’s no surprise if you’re feeling pinched, even if you haven’t been on a shopping binge. Inflation has been cutting into your purchasing power with higher prices for consumer goods and services. When inflation peaked in June 2022, prices of consumer goods and services had increased 9.1% year over year, more than in any 12-month period since 1982, according to the Bureau of Labor Statistics. Prices have come down since June but are still up 6% from a year ago. Costs for food, shelter, electricity and natural gas have all increased in the last 12 months.
Supply chain issues, pent up consumer demand and savings that many people built up during the pandemic all contribute to higher prices, according to a report by The New York Times.
How to adjust your budget
Price increases like these mean it’s going to take more than a few little tweaks to stay on target.
Black recommends adjusting your savings and debt repayment expectations. You might need to temporarily redirect some of the money you had committed to paying down debt or saving for a large purchase to higher day-to-day costs.
Black offers these tips for budgeting to offset inflation.
Slow down debt repayment
If you’re actively paying off debt, but you’re worried about making ends meet, you might have to scale back your payments, Black said. That means your target payoff date might be a little farther out than you’d like, but you might have to redirect that money toward basics like groceries.
“I hate to say it, but it might be worth paying just the minimum for a while because it’s worth it not to get in more debt,” Black said.
Even paying just the minimum will eventually help you pay down your debt. Just remember to keep your budget for debt payment steady and pay on time. When you pay off one credit card, for example, redirect those minimum payments to the next credit card, and the balance will drop faster.
Reduce interest rates on debt
If you can lower your interest rates on your credit card debt, you can also make your payments go further. Explore balance transfer options with low or no interest. But Black says to use caution: Be sure your credit is good enough that you’re likely to qualify for the offer. If you apply and don’t get the new card, you might end up damaging your credit.
You’ll also want to be sure that you can pay back enough of the debt in time to make the offer period worth it. If the rate jumps after 12 months, for example, does that give you enough time to pay down the debt?
A debt consolidation loan is another option to reduce your overall interest, but that option requires caution, too.
“Make sure you can commit to paying off the new loan without adding more debt to the credit cards you free up,” Black said.
If you’ve been saving for a big trip, you might need to push your travel date out a bit and adjust your vacation savings goals. You might need to apply your vacation savings to essentials for a while.
“If that vacation is really important to you, it might be motivating to look closely at your spending and cut out more of what you don’t need,” Black said.
But she cautioned against cutting back too much and not giving yourself any flexibility: “If you’re too strict, you might splurge and put yourself in debt.”
Your grocery budget is one of the areas hit hardest by inflation, with the food index rising 9.5% from February 2022 to February 2023. This is an improvement from the peak in August 2022, when the price of food was up 11.4%, the highest year-over-year increase for at least 20 years.
You have to eat, but there are some things you can do to save on your grocery bill as prices rise. Black offered tips, a few of which she picked up through her own efforts to develop healthier eating habits:
Don’t shop for groceries when you’re hungry.
Shop with a list.
Plan your menu for the week ahead.
Buy groceries online and pick them up curbside to limit impulse buys.
Shop sales and plan meals around sale items you bought.
Save on gas
In a bit of inflation relief, gas prices have decreased 2% since February 2022. That’s a huge difference from the 60% year-over-year increase in June 2022, according to the Bureau of Labor Statistics. But when you consider gas in Washington state averages $4.30 per gallon, finding ways to reduce the miles you drive and increase fuel efficiency can be a big help to your budget. Bonus: Reducing fuel use is also good for the environment.
Here are a few tips Black has collected over her years helping people with budgeting and saving money:
Plan your errands so you can take care of several tasks in one trip.
Carpool with people who regularly go the same places you go.
Take public transportation where and whenever possible.
Shop for lower prices using an app like GasBuddy. (Limit the distance of your search or you’ll cancel the benefits.)
Reduce energy use at home
Utility costs are another category that have increased sharply in the past 12 months: Electricity has increased 12.9% and natural gas rose 14.3%.
Reducing energy use at home will save you money and reduces your carbon footprint. Here are a few ideas to consider:
Use programmable thermostats and set the temperature higher when it’s warm and lower when it’s cold.
Seal cracks around windows and doors.
Seal holes and gaps in ductwork.
Install energy efficient lighting.
Wrap your water heater in a fiberglass insulating blanket and lower the temperature.
Shop around for insurance
Insurance is one of those services that’s easy to forget about until you need it. But Black said it’s a good idea to revisit your policy at least once a year — more often during periods of inflation.
Review your policy to make sure you only have the coverage you need, then challenge a few insurance companies to win your business.
Cancel or reduce subscriptions
As you go through the exercise of looking at all your expenses, Black advises paying special attention to all your subscription services, including magazines, newspapers, apps and streaming services.
Talk with members of your household to confirm how important some subscriptions are. You might be surprised to find that they no longer use the streaming service they were excited about last year.
If you have cable, think about whether you really need all the channels, or if there is a lower-priced option.
Re-evaluate your cell phone service
Cell phone service, like insurance, is another service you should re-evaluate periodically.
“Your cell phone carrier isn’t going to call you and say you’re not using all the minutes you’re paying for,” Black said. “It’s up to you to make sure you’re paying for what you use and make a change if you’re not.”
If you own your home, refinancing your mortgage might save you money, especially if you can get a lower interest rate. But do your homework to be sure you’ll be able to recover any closing costs. Use a mortgage calculator to run the numbers, check current interest rates and talk through scenarios with a licensed mortgage loan officer.
Whether you own or rent your home, you might be able to save by moving to a smaller home or a lower cost-of-living area, especially if you’re able to work from home.
Keep saving if you can
As you evaluate your expenses and figure out how much you can pay toward credit card and other debts, Black advises looking for ways to keep saving.
“Even if it’s a small amount every month or every paycheck, it adds up over time,” Black said. “If you have an emergency, you’ll be glad you saved.”
Katie J. Skipper writes for BECU about personal finance and social justice topics. Her career spans reporting for newspapers and communicating on behalf of government agencies and private businesses. Learn about Katie’s career and education on LinkedIn.
This article is reprinted from our financial partner BECU’s Money Matters blog. Special thanks to BECU for making events and content at The Whole U possible.
In a world that can often feel fast-moving and complex, many of us are searching for ways to create more meaning and connection in our daily lives. Contributing to the greater good, whether through volunteering, giving or everyday mindful choices, can offer a powerful sense of purpose and belonging.
If you’ve been wanting to make a difference but aren’t sure where to begin, you’re not alone. Finding ways to take action that align with your values can start small and grow over time. The UW Combined Fund Drive (UWCFD) is here to help you explore causes that matter to you and discover simple, impactful ways to get involved.
As with any lifestyle change, setting small goals and turning them into regular habits can make all the difference. And chances are, you’re already making a positive impact from recycling and taking public transportation to supporting local nonprofits or choosing sustainable products.
Learn more about social impact
Looking for more? Take a deeper dive into the following suggestions. Of course, it’s up to you to determine what best fits your skills, experiences, and goals.
Check out these resources on social impact compiled by the UWCFD to help you develop bridge-building and activism skills.
Acknowledging your bias and engaging in truthful reflection on your own beliefs and habits of mind allows you to move forward in effecting social impact and avoid microaggressions – the subtle, every day, frequently unintentional interactions or behaviors that communicate some sort of bias toward historically marginalized groups.
In the article Integrating activism into everyday life, researchers at think-tank Effective Activist note the two most impactful actions an individual can take to create change:
Choose an impactful career and volunteer wisely.
The average person works about 80,000 hours in their lifetime, making career possibly the most impactful choice a person could make to create positive change.
Even without making a drastic career change, those whose work involves research, advocacy, direct work, or earning to give can have an impact. Getting involved with civic groups and nonprofit boards is also a great way to bring your values into action and strengthen your community.
Older activists may want to check out org, an organization that brings older and younger change makers together to solve problems, bridge divides, and create a better future for all. Aging for Life helps citizens become more informed, engaged, and conscious about aging and ageism with an emphasis on social justice and climate activism.
Seattle Works is a local civic organization helping people connect to causes and to each other through a wide range of volunteer service, leadership training, and meet-up experiences, with particular emphasis on dismantling racism and decolonizing the workplace.
Support nonprofit organizations through financial contributions or volunteerism.
Even the most efficient nonprofits need donor support to be effective.
Financial contributions to organizations you care about increase their capacity for doing good while allowing you to boost a cause about which you are passionate.Giving to a nonprofit demonstrates who you are, what you value, and the change you want to see in the world.
Not sure who or what to support? The UWCFD, your workplace giving program, has vetted hundreds of nonprofit organizations and features a wide variety of organizations with which you can connect. Do some research on a nonprofit’s website and look the organization up in CharityNavigator to determine their financial allocations.
Some questions to ask as you research a prospective nonprofit:
Does the organization do work that makes you feel proud, joyful, relieved or hopeful?
What is their mission and vision and are these achievable?
Are they able to respond quickly to changing priorities?
Is the organization working locally, nationally, or internationally, and to what degree is this important to you?
Does the organization provide opportunities for you to learn more and get involved?
If you determine that an organization meets your needs, consider setting up monthly payroll deduction or making a one-time gift through the UWCFD.
