As girls reach their teenage years, their bodies undergo a series of hormonal changes that affect their appetite and the way food is metabolized in their bodies. The demands of being full-time students and often engaging in extracurricular sports makes the diet of teenage girls an important aspect to having the right amount of energy and stamina for success. Teen girls need, on average, a total of 2,000 calories per day that must come from a variety of foods to maintain optimal health, suggests the U.S. Department of Health and Human Services Office on Women's Health.
No Diets
Healthy eating habits for teenage girls do not include dieting, which may be tempting for girls, especially as their hips begin to broaden and their bodies start changing. Girls may also feel pressure coming from advertising and the media on how their bodies should look in order to be beautiful, which may entice them to want to start a diet program. But diets are not healthy for teenage girls because they often eliminate food groups that provide nutrients their bodies need for proper development. Teenage girls need wide variety food to stay healthy. If your teenage daughter wants to lose weight, consult with a nutritionist that can assess her eating habits and cut back on foods that can help her goals, as well as suggest an exercise plan that is right for her.
Dairy
Nemours, a national pediatric health system, advises that teenage girls include dairy in their daily meals to obtain needed calcium their bodies need to maintain healthy bones and to assist in their growth. Dairy also serves as a source of protein, needed for the development of healthy muscles. Good sources of dairy include whole milk, butter, yogurt and cheese. Always choose organic dairy, as nonorganic dairy may contain traces of hormones and antibiotics.
Vegetables and Greens
Vegetables and greens provide teenage girls with a wide range of vitamins and minerals that are essential for many cellular activities and the proper health of their metabolism. An easy way to get variety with veggies and greens is to steam them or stir fry them and serve them over whole grains such as quinoa or brown rice.
Three Meals Per Day
Healthy eating for teen girls should involve the habit of eating regular meals three times per day and incorporating healthy snacks to have in between these three main meals, according to the Center for Young Women's Health.
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