The 2010 Robert Woods Johnson Foundation report reveals that obesity rates among teenagers are three times higher than they were in 1970. Teenage girls may feel peer pressure from their friends or family members to attain a certain weight or compare their bodies to media portrayals of an ideal female figure. A good diet for a teenage girl involves similar features to a healthy adult diet, with consideration for both proper nutrition and help with weight management.
Importance
A healthy diet can help her achieve or maintain a healthy weight and help her cholesterol levels. The 2010 "F as in Fat" report indicates that 20 percent of teenagers have high cholesterol, and an obese teen has a 43 percent chance of suffering from high cholesterol. If a teenager neglects eating enough when dieting, she can have trouble in school, experience menstrual changes or even begin to have decreased bone health. Additionally, a good diet teaches a teenage girl to eat a balanced diet from all the food groups and gives her the tools she needs to move from her teen to adult years with healthy eating habits. Some teenage girls may suffer from body image distortions or eating disorders, and a good diet that is coupled with appropriate counseling can help her work through her self-image struggles.
Good Diet
Just like adults, a good diet for teenage girls involves eating carbohydrates, healthy fats and proteins. The "Dietary Guidelines for Americans 2010" indicates that female teens need between 1,600 and 2,400 calories a day for proper weight maintenance, depending on activity level. Of those calories, 45 to 65 percent of her daily calories should be from carbohydrates, 10 to 30 percent from proteins and 25 to 35 percent of her food intake should include healthy fats. If losing weight is her objective, she should not allow her calories to drop below 1,200 to ensure that she is meeting her nutritional needs.
Typical Day
Before starting a diet, make sure she understands that losing weight involves not just cutting out certain foods, but requires learning to make healthy, nutritious food choices most of the time. Some easy healthy breakfast choices include a whole-wheat bagel with reduced-fat peanut butter or cream cheese, 3/4 cup of shredded wheat cereal, fruit and yogurt smoothie or an egg sandwich. While she may have many school lunch options, encourage her to bring a homemade lunch of a deli-meat sandwich or wrap, a serving of grapes, apple slices or an orange, yogurt and water or milk to drink. Healthy midday snacks she may enjoy include baked potato slices, vegetables and dip, fruit, yogurt or nuts. Encourage her to help you in the kitchen and teach her to prepare easy, healthy meals such as spaghetti and turkey meatballs, grilled chicken breasts, vegetarian bean burgers or main dish salads.
Considerations
A teenage girl may try lose weight faster than 1 to 2 lb. a week, which can be a sign of extreme calorie control, an eating disorder or too much exercise. Encourage her to achieve a healthy weight through both diet and increased activity. She needs at least 60 minutes of dedicated physical activity each day. Easy ways to help her be more active include encouraging her to take walks, join a gym, participate in an intramural or a school sport or helping her train for an upcoming bike or running event.
References
- Robert Woods Johnson Foundation; F as in Fat; June 2010
- Department of Health and Human Services: Eating Disorders Information Sheet
- U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2010
- Center for Young Women's Health at the Children's Hospital Boston; Healthy Eating; January 2009
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