Teenage girls typically begin to worry about weight around the age of 14. A proper diet consisting of well-balanced meals will not only provide you with complete nutrition, but it will also contribute to how good you feel, give you all day energy and help maintain a proper weight. Vitamins and nutrients are essential in your daily diet to maintain the functioning of your body.
Calories
Calories are necessary for converting the foods and drinks you consume into energy. KidsHealth.org states that girls need more calories once they reach puberty. However, girls do not need as many as boys. The recommended calories for teenagers range from 1,600 to 2,500 per day, depending on weight and the amount of energy they expend. Eating three well-balanced meals per day will provide you with an adequate amount of calories.
Breakfast
During the evening hours when you rest, your metabolism slows down. Eating breakfast within the first hour of waking up will help in burning more calories throughout the day. A healthy breakfast including protein will help boost your metabolism. Include a whole grain cereal and try to avoid carbohydrates such as muffins, white toast and pancakes. In addition, eating a healthy breakfast will give you more energy to burn throughout the day.
Eating Out
Eating out is always a treat but may not always be nutritional. According to Kids Health, eating a not-so-healthy meal every once in a while is okay, but eating out too often may affect your energy, weight, strength and mental functioning. On the occasions that you do eat out, eat responsibly. Include foods that are healthy such as vegetables, meats and whole grains. In addition, try to stay away from carbonated sodas and juices that are loaded with sugar. Water is a refreshing alternative and it is necessary for keeping your body hydrated.
Vitamins And Minerals
Teenage girls that have started their monthly menstrual cycle need iron to replenish blood lost during their cycles. Calcium is also necessary to maintain healthy bones and teeth and may reduce the risk of developing osteoporosis later in life. Multi-vitamin supplements are a good source of vitamins and minerals to ensure you get the nutrients missed when not eating well-balanced meals. Always speak with your doctor before you start a supplement regimen.
Stay Active
Staying active by participating in sports or school activities is a good way to keep your heart healthy. Staying active will also give you more energy. Weight Control Information Network suggests that you should be active for 60 minutes or more on a daily basis. Conversely, too much TV may lead to weight problems.
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