1. Start From the Ground Up
It is very important for teenage girls to have a healthy, well balanced diet, because they need the proper nutrients and vitamins for their bodies to grow. Teenage girls need a diet that helps them build strong bones, endure and stabilize fluctuating hormones, as well as fuel themselves for busy schedules. Without proper nutrition, young girls are susceptible to weight gain, mood swings, vitamin and calcium deficiency, and the inability to focus during school and daily life. It is important to build from the ground up (literally) when learning the basics of a healthy diet, focusing first and foremost on foods derived from the ground: vegetables, fruits, seeds and beans. A proper diet will then build upon that by adding whole-wheat's, nuts, dairy and protein.
2. Start the Day Right
Between busy morning schedules, lack of time, or the desire to stay slim, young girls have a higher tendency to skip breakfast, without knowing this can actually contribute to weight gain, lack of focus, and overeating throughout the day. Try starting the day with easy-to-make breakfasts such as low-calorie oatmeal (made with water) topped with 2 tablespoons of dried fruit and chopped walnuts, or a low-fat yogurt and piece of fruit. Growing teenagers need calcium to help build strong bones, so try choosing dairy, soy milk, or juices that are calcium fortified, and adding small amounts of protein to breakfast to keep them fueled throughout the day. This could be anything from 1 tablespoon of peanut butter on a small English muffin, 2 slices of turkey bacon with a cup of fiber-rich cereal and skim milk, or an egg-white omelet.
3. Power Up Meals
Properly portioned meals are crucial to keep teenage girls fueled throughout the day, and ensure the consistent ingestion of vitamins and nutrients for their health. Lunches should be portable enough to bring to school, like grilled chicken strips and baked sweet potato fries, or a salad with strawberries, almonds and a hard-boiled egg. Teenage girls (and planning parents) should always aim to bring lunches and meals to school or after-school events, as opposed to purchasing directly from vendors. Try brown-bagging whole-wheat quesadillas with low-fat cheese, peanut butter and jelly on a whole-wheat waffle, or a "pizza" made on a small English muffin. Add sides to lunch that are healthy, such as baked potato chips, a small fruit cup or baby carrots with 2 tablespoons of low-calorie ranch dressing.
4. Enjoy Super Snacks
Small, wholesome snacks will not only keep young girls from indulging in the tempting fast-food and candy of their peers, but can also help subside hunger and stoke their natural metabolism. Healthy snacks include a small apple with 1 tablespoon of peanut butter, 3 to 4 whole-wheat crackers with one small serving of soft cheese, or a bag of frozen grapes (which often tastes suspiciously like dessert). Many teenage girls experience a strong craving for sweets due to fluctuating hormone levels, so it's important to provide healthy sugar alternatives. Try buying pre-portioned versions of their favorite candies or chocolate, 100-calorie bags of cookies, 1 to 2 ounces of nutritious dark chocolate or even sugar-free gelatin.
5. Resist Peer Pressure
Being prepared for hunger is important for any teenage girl, so try providing them with a healthful snack plate after returning from a long day at school, an activity or a game. Provide small amounts of fresh fruit (sliced tangerines, pineapple or cantaloupe), low-fat string cheese, 10 to 12 almonds or cashews, and a small portion of pita chips. It is even more important for teenage girls to be prepared for healthy eating when in social settings, where peer pressure can easily lead them astray to greasy pizza, over-sized sandwiches or doughnut indulgences. Help teach them wise choices when eating fast-food, like a simple bean burrito without cheese, a grilled chicken sandwich without the sauce or simply choosing the smallest serving available to control portion size.
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