Research on the Link Between Nutrition, Stress, and Teen Mental Health

Teens who believe they eat well tend to cope with stress better, and this coping is closely linked to stronger emotional health.

January 06, 2026

A study published in Nutrients examined adolescents (ages 13–15) and found that the way teens perceive their eating habits affects their mental health.

Teens who felt they were eating healthier were better at managing everyday stress, such as school pressure or social challenges. As their stress management skills strengthened, they also reported higher positive mental health.

Interestingly, the presence of supportive friendships changed the outcomes. Stress management skills had the most impact on teens who lacked strong peer support.

However, for teens who already had close friendships, stress management still mattered, but its effects were smaller. This is likely because supportive friendships already act as an emotional buffer.

These findings show that mental health support for teens isn’t one-size-fits-all. Healthy eating can help, but it works best when teens also learn how to handle stress and manage their friendships.

Understanding the Research

The goal of this study was to better understand whether teens who feel they eat healthy also tend to feel mentally well, and why that might be the case. Specifically, researchers wanted to see if stress management skills and social support helped explain this link.

The study included 505 teens from urban schools. All students were enrolled in the same school year and were able to complete an online questionnaire on their own.

Students completed the survey at school and answered short questions about how healthy they felt their eating habits were, how they handled stress, and whether they felt supported by friends. The questions were brief, so they were easy to answer.

After collecting the surveys, researchers looked for patterns. They also accounted for factors like age, gender, and background to make the findings more reliable.

Here’s what the researchers found:

Teens who felt they ate more healthy also felt mentally well, in part because they were better at managing stress.
Support from friends mattered too. Stress management skills were most important for teens who felt less supported by peers. Those with strong friendships still benefited, but to a lesser degree, as their friends already provided emotional protection.
Some differences were noted: Girls, students who had repeated a grade, and those getting extra help at school reported lower levels of mental well-being.

Practical Strategies for Parents and Caregivers

Together, these findings tell us that teen mental health depends on several factors. If one area is lacking, such as peer support, skills like stress management become more important.

With this in mind, parents and caregivers can take some simple steps to help their teen:

Teach them good nutrition

A diet rich in nutrients and antioxidants can help lower cortisol, the stress hormone. When talking about nutrition, focus on nourishment rather than weight. One helpful tip is to prioritize whole, minimally processed foods.

Most importantly, let your teen have a say in choosing foods they like that are also good for their health. See our handout on healthy eating tips for stress management.

Model healthy eating

We have a powerful influence on our teens, and what we do around food sends a strong message. Eating well in front of your teen (at meals, snacks, or on the go) sets an example they are likely to imitate.

Introduce simple ways to handle stress

School and daily life can feel overwhelming for teens, and as parents and caregivers, our role is to help them manage their emotions.

Simple techniques like deep breathing, tensing and relaxing muscles, or visualization exercises, even just 5 minutes a day, can make a big difference.

Remember to practice these yourself, too. When you stay calm, your teen is more likely to mirror that calmness.

Encourage positive friendships

Some teens find it hard to make friends, which can be stressful. It’s important to remind them that making friends is a skill that takes practice.

A helpful first step is joining clubs or groups that match their interests. Another tip is to show kindness. Small acts like helping a classmate, giving compliments, or inviting someone to join an activity can naturally attract others.