Why teens skip meals, forget to eat or lose their appetite
Have you noticed your teen’s appetite change lately?
It’s very common for eating patterns to shift during the teenage years. Meals become less predictable, appetite can drop off, and it’s not unusual for teens to skip meals or forget to eat altogether. Parents are often concerned about this, especially if their child used to eat well. But in many cases, appetite changes are a normal part of adolescence rather than a sign that something is wrong.
The teenage years are a period of rapid change and appetite doesn’t always follow a steady pattern. Some days they may seem constantly hungry, while on others they barely feel like eating. Hormonal changes, growth spurts and shifting sleep patterns all influence hunger cues, and these signals can feel inconsistent. During this phase, teens also become more distracted and less tuned in to their bodies. Busy schedules, screens and social lives often override hunger signals until they’re suddenly very hungry later in the day. This is something I’m seeing at home. My youngest doesn’t eat much during the day, then suddenly gets hungry in the evening - usually just after we’ve finished clearing up the kitchen!
Adolescence is one of the most energy-intensive stages of life. Rapid growth, brain development and increasing independence all place higher demands on the body. Appetite doesn’t always keep up with these needs, especially during periods of stress, exams, irregular sleep or busy school schedules. As teens gain independence, their eating becomes less structured. They might skip breakfast, eat lunch quickly (or not at all), snack instead of sitting down for meals, or eat later in the evening. The challenge this presents is that irregular eating can make appetite even more unpredictable.
It’s natural to want to step in when you feel like your child isn’t eating enough, but pressure around food often creates resistance. Teens are more likely to eat well when food is available and easy to access, meals feel low-pressure, and they’re trusted to tune in to their hunger. The goal isn’t to manage every bite, but to make food accessible and appealing when they are ready to eat.
Some helpful strategies include:
keeping easy options on hand, e.g. crackers and cheese, homemade sausage rolls, small tubs of yoghurt
offering more substantial snacks after school, e.g. eggs, chicken and salad wrap, protein smoothie
encouraging breakfast without forcing it, even if it is just a slice of toast with peanut butter
having conversations that focus on energy and concentration rather than “eating properly”.
Occasional appetite changes are part of this stage, but ongoing low intake, rapid weight change, persistent fatigue or strong food avoidance may need closer attention. Stress, sleep, digestion and overall nutrient intake all play a role, and appetite often improves when these are supported. Low zinc, for example, can significantly affect appetite, particularly in the morning.
This is something I often support teenagers with in clinic, helping them meet their individual nutritional needs during this stage of growth and change.