Among the many social pressures you may face as a 12-year-old girl is appearance, particularly your weight. Although you know in theory that healthy people come in all shapes and sizes, it doesn't stop you from longing to look like the thin superstars on the covers of fashion magazines and in your favorite movies. Understanding how many calories you need daily can help you find a healthy weight for you.
Recommendations
A 12-year-old girl needs between 1,500 and 2,200 calories daily, based on an average of height and weight for the age group. If you are especially active -- perhaps you participate in athletics -- aim for the high end of the calorie range. Ultimately, the exact number of calories you need depends on your genetics and size -- if you are tall, you may need slightly more calories than your shorter friend who is the same age.
Healthy Foods
The 2010 USDA Dietary Guidelines for Americans reports that children and adolescents get most of their calories from grain-based desserts -- such as cakes and cookies -- pizza, soda and yeast breads. Instead of trimming your calorie intake, consider shifting the focus of the foods you eat to fruits, vegetables, whole grains and low-fat milk. These healthy foods fuel your body with nutrients and can help you achieve your naturally appropriate weight while supporting proper growth and development. If you fill up your diet with junk foods, you will be lacking in energy, may crave more calories and could fail to grow properly.
Achieving a Healthy Weight
If you feel you are too thin or overweight, you should talk to your parents or caregiver. Instead of limiting food, make healthier choices -- such as a salad instead of french fries -- and skip junk-food snacks and fast-food meals. You could also add more physical activity. Even if you do not enjoy sports, you could take a walk with your friends or your pet or join a dance class after school to help you burn calories and make your body healthier.
Meal Ideas
Try not to skip any meals, especially in an effort to lose weight. This simply deprives your body of essential nutrients and energy and can backfire in the long run. When you become overly hungry, you are more likely to overeat. Healthy breakfast options include low-sugar, whole-grain cereal with skim milk and fruit, scrambled eggs with orange juice and whole-wheat toast or low-fat yogurt with fresh fruit. For lunch, choose sandwiches made with turkey or chicken, mustard and whole-wheat bread. Opt for cut-up vegetables and fruit or yogurt on the side instead of chips. At dinner, encourage your family to create healthy dinners with whole wheat pasta and marinara sauce, lean meats such as skinless chicken or fish and plenty of leafy greens and steamed vegetables.
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