Research on How Eating Habits Affect Teen Mental Health

A study published in BMC Public Health examined how the way teenagers eat can be linked to their mental health. Researchers looked at the eating habits of adolescents aged 11, 13, and 15.

They studied both the types of foods the teens ate and their mealtime routines, such as whether they ate breakfast or had family meals together.

The results showed that healthier eating habits were connected to better mental health. In particular, eating breakfast regularly and sharing meals with family had the strongest positive effects. Teens who followed these habits reported higher life satisfaction and fewer health complaints.

This research tells us that eating patterns are not just about physical health — they also impact how teens feel.

Understanding the Research

The goal of the study was to find out if teenagers’ eating habits are linked to their mental health. Researchers focused on eating fruits and vegetables, drinking fewer soft drinks, eating breakfast, and sharing meals with family. They also looked at whether these connections differed by age, gender, income, or country.

The study used a large survey from the Health Behavior in School-aged Children (HBSC) project, with over 22,000 Nordic adolescents. Teens answered questions about their food and meal habits, as well as their mental health.

Mental health was measured by how often they reported common complaints (like headaches, sleep problems, or feeling low) and by their life satisfaction on a simple 0–10 “ladder” scale.

The researchers then analyzed the results, adjusting for age, gender, family income, and country. This allowed them to see clear links between eating habits and mental health.

The study found several important patterns: 

• Healthier eating = better mental health. Teens with healthier eating habits reported fewer health complaints and greater life satisfaction.
• Eating breakfast regularly and having family meals were more strongly linked to better mental health than just eating healthy foods.
• Higher fruit intake and lower sweets consumption were connected to fewer health complaints and higher life satisfaction.
• Drinking fewer soft drinks was linked to fewer health complaints but not life satisfaction. Vegetable intake showed little to no clear link with mental health.
• Girls generally reported more health complaints and lower life satisfaction than boys, but they also showed stronger links between healthy meals and better mental health.
• Older teens reported worse mental health and less healthy eating than younger teens.
• Danish adolescents — especially boys — showed weaker links between meal habits and mental health, possibly because friendships played a bigger role in their well-being.

Practical Strategies for Parents and Caregivers

We have the opportunity to encourage healthy habits in ways that support our teens’ bodies and minds. Here are some tips to get started:

Prioritize family time at meals

Sharing meals together provides more than nutrition — it gives teens a sense of support and connection. Even if it’s just once a day, sitting down as a family creates space to slow down, talk, and check in.You can make mealtimes more meaningful by putting away devices, asking open-ended questions (“What was the best part of your day?”), or letting everyone share something they’re looking forward to.

Offer healthy choices while giving them some say

This helps your teen feel more involved without losing balance in their diet. For instance, you might ask, “Would you like eggs and spinach or tuna and broccoli for your breakfast?” You can also keep a variety of healthy snacks — like yogurt, trail mix, or whole-grain crackers — ready to grab.

Pair healthy eating with mental wellness practices

On top of healthy eating, teens should also learn ways to feed their minds. Good sleep routines, regular physical activity, and open conversations about stress are all beneficial.

Limiting screen time and setting digital boundaries can also help protect their focus. And spending time outdoors, whether walking or simply enjoying nature, can boost their mood.

According to the researchers, this study can help doctors and health leaders make better choices about supporting teens’ mental health.

Take the next step. Discover our full library of mental health worksheets and help your teen build healthy habits, manage stress, and feel more confident every day.