A safe, healthy diet isn't too hard for most people to follow, but a number of obstacles can keep teen girls from seeking the best nutrition. Busy schedules, tempting high-fat and high-calorie snacks and significant body image issues can all lead to unhealthy habits. Help girls eat safely and healthfully by prioritizing nutrition and balance every day.
Safety
Teen girls who are overweight or even at a healthy weight may have a distorted idea of body image because of peer pressure, media depictions of models and related factors. Consequently, some teen girls choose to diet in unhealthy ways, such as severely restricting calories, eating unbalanced meals and snacks or trying quick-fix diet pills and weight-loss products. Whenever possible, parents should emphasize that healthy, balanced eating plans and regular exercise are the safest and healthiest ways to lose weight and stay in shape.
Nutrition
Most teen girls' diets are not dangerous, but teens generally do not get the recommended daily amounts of fresh fruits and vegetables and corresponding vitamins, minerals and nutrients. The website Kids Health suggests that teen girls aim for at least five servings of fruits and veggies daily. To encourage the best nutrition and safest diets possible, use the U.S. Department of Agriculture's food pyramid as a meal guide. The pyramid recommends daily servings of whole grains, lean proteins, fruits, vegetables and low-fat or nonfat dairy products, all of which provide the nutrients and calories that teens need.
Recommendations
The Mayo Clinic says that teen girls should eat 1,800 to 2,400 calories per day, depending on their activity levels; more active teens may need more calories. About 20 percent of girls' diets should come from protein, about 55 percent from carbohydrates and about 25 percent from fat. Teen girls should aim for at least 26 grams of fiber per day and about 1,300 milligrams of calcium. Sodium should be limited to 1,500 milligrams daily.
Portions
With inflated restaurant portions and supersized snacks available, many teens don't know what healthy serving sizes are. The Kids Health website suggests mentally dividing a dinner plate into quarters. Half the plate should be filled with fruits and vegetables, one quarter with starch or grains and the remaining quarter with a lean protein. Dividing portion sizes that way also encourages balance and safe eating habits.
Tips
The Office on Women's Health recommends that teens cut back on unsaturated fats and sweets, avoid fad diets and eat healthy breakfasts every day. Because a lot of dietary changes at once can be overwhelming, parents should advise teens to make just one or two small adjustments at a time, such as eating more fruit or cutting back on fatty snacks. In time, it will become easier for teens to make consistently healthy and safe choices.
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