Girls go through many changes during the teenage years, such as menstruation, which require additional nutrients such as iron to help prevent conditions such as anemia from developing. Girls and boys nutritional needs are not the same, and becoming familiar with your teen's nutritional needs will help you teach her to make healthy eating choices. Always speak with your teen's pediatrician before changing her diet.
Healthy Breakfast
Eating a healthy breakfast increases your teen's chances of optimum performance during school. According to Young Women's Health, research shows that teens who eat breakfast regularly perform better in school, eat less fat and are less likely to be overweight than those that don't. An example of a healthy breakfast may be two eggs, one piece of whole grain toast and a glass of orange juice.
Iron
Iron helps the body produce red blood cells and it also helps blood cells carry oxygen throughout the body. Teenagers that have started menstruating may be at an increased risk of developing anemia; which means that there are not enough healthy red blood cells. The recommended amount of iron for girls between the ages of nine and 13 is 8 mg per day and for teen girls between the ages of 14 and 18 it is 15 mg per day. Good sources of iron include beef, peaches, beans and some iron-fortified cereals.
Calcium
Women are at an increased risk of developing osteoporosis; therefore, ensuring that your teen gets enough calcium at a young age may help prevent this condition from developing later in life. Teenage girls need 1,300 mg of calcium per day which is 30 percent more than adults need. Eating a variety of calcium-rich foods such as cheese, low-fat yogurt and milk can help your teen reach the recommended calcium needs.
Recommendations
Excessive amounts of foods that are high in sodium, sugars, saturated fats and trans fats put your teen at an increased risk of developing health conditions such as heart disease and certain cancers. To help her stay healthy, encourage healthy food choices such as fruits, vegetables, unsaturated fats, protein-rich foods such as fish, poultry and eggs. If your teenager is making healthy food choices, she should be getting the proper amount of vitamins and minerals from her diet.
Member Comments