Healthy eating plans for young women need to take into account each young woman's health, body type, weight and food preferences. In general, young women must take care to get enough calcium and iron in their food choices. A healthy eating plan for young women incorporates a wide range of vegetables, fruits, low-fat dairy, grains and lean proteins.
Calcium
As a young woman, your body is laying down calcium at a rapid rate to last throughout your lifetime. The recommended daily allowance for calcium for young women between the ages of 14 and 18 years is 1,300 mg. The recommended daily allowance for young women 19 years old and older is 1,000 mg. Food sources rich in calcium include yogurt, cheese, milk and fish with edible bones, such as canned sardines and canned salmon. Non-animal sources of calcium include leafy green vegetables, broccoli and calcium-fortified orange juice and cereals.
Iron
As a young woman, you are at risk for low iron, or anemia, especially if you have heavy menstrual periods. Following a fad diet may also increase your risk of anemia. A healthy diet for young women includes foods that are rich in iron, such as red meat, nuts, beans, leafy green vegetables and iron-fortified cereals and breads. Combine your iron-rich foods with food high in vitamin C to increase your absorption of iron. For example, cook a meat sauce with ground beef and add tomatoes for vitamin C.
Ideas
Healthy eating plans for young women must include important nutrients and also be delicious and contain the appropriate number of calories. Think about foods you like to eat and alter the recipe to include low-fat dairy, dark green vegetables, whole grains and beans to maximize the nutrition. Popular foods such as nachos and pizza are easy to adapt to meet your nutrition needs.
Cautions
Young women are at high risk for eating disorders and obesity. Nearly one out of three high school girls has engaged in eating behavior disorder, and the rate of childhood obesity is increasing at an alarming rate. Obese teenagers are at high risk of becoming obese adults. Due to these factors and others, including media representation of the female body, you may have a hard time knowing what is an ideal weight, food plan and exercise pattern for you. If you have a hard time being objective about your body, you are not alone. Talk to a trusted family member or your doctor for help and objectivity. Remember that the most important parts of an eating plan for you as a young woman is to nourish your body appropriately and exercise for health.
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