Recommended Dietary Intake For Teen Girls

As a teen girl, you may be under enormous pressure to look a certain way or be a certain size. Keep in mind that the media's ideal body type is not necessarily a healthy body type. Create a food plan that includes the recommended dietary intake of essential nutrients, minerals and vitamins and engage in regular exercise to support your health.

Calcium

As a teen girl, your bones are incorporating calcium to build strong bones. You should try to meet the recommended dietary calcium intake of 1,300mg each day. Calcium-rich foods include yogurt, milk, cheese, tofu, and canned fish with bones. If you don't like to drink milk, look for orange juice or cereals that have extra calcium. Talk to your health care provider about how you can get your calcium in your diet to see if you need to take a supplement.

Protein

Teen girls often subsist on a school lunch or fast-food diet that is high in fat and carbohydrates but low in protein. As a teen girl, you should eat five-and-a-half ounces of lean protein each day. Foods such as chicken, fish, eggs and cottage cheese contain significant amounts of protein. High protein foods not based on animal products include beans, seeds, peas and nuts.

Whole Grains

Teenage girls should eat six one-ounce servings of grains each day. Grains provide fiber and energy. In addition, grains provide B-vitamins, which can help reduce your risk of anemia and your risk of having a baby with certain birth defects if you become pregnant. Try to include whole grains, such as oatmeal, brown rice and whole grain cereals, in your diet instead of processed products.

Cautions

Nearly 30% of teenage girls have participated in eating disorder behaviors such as purging, binging, starving or misusing diet pills or laxatives. Obesity is another serious eating disorder that comes with a host of problems. Obese teenagers are more likely to become obese adults and be at high risk for Type 2 diabetes and high blood pressure. Teenage girls who are unhappy with their weight are at higher risk of drug use and suicide attempts. If you are concerned about your weight and have a hard time knowing what a healthy weight or food plan is for you, talk to your doctor, school nurse or another trusted adult.