Females typically experience their most significant growth spurt around their teenage years. From changing bodies to growing taller, teenage females need the right nutritional support to make the transition a healthy one. They have several special nutrient needs during this time, including increased calcium needs. Because the teen years also determine future eating habits, learning to eat the right foods is important.
Foods for Bone Health
Your teenage female's growing bones need calcium to strengthen them and keep them from breaking. Girls ages 9 to 18 should obtain 1,300 mg of calcium in their daily diets -- however, many teenage girls do not come close to getting this amount, according to GirlsHealth.gov. Low-fat dairy products like milk, yogurt and cheese are healthy choices. However, if your teenager does not like the taste of milk or is lactose-intolerant, foods like spinach and fortified cereals and orange juice also contain calcium. Don't neglect vitamin D either -- your teen's body uses this vitamin to use calcium. Fortified foods like milk, cereal and yogurt all contain vitamin D.
Iron-rich Foods
Iron is an important component of your teenager's diet because she begins her menstrual cycle in her teen years. Since iron is lost during menstruation, replacing it is a priority. To replace lost iron stores, your teenage girl should eat foods like lean red meat, spinach, lentils, almonds, and cereals fortified with iron.
Foods as Close to Nature
Teenage females have a tendency to gravitate toward sugar snacks and simple carbohydrate choices like chips and French fries. However, these "junk" foods can cause her blood sugar to consistently fluctuate, causing mood swings and fluctuating energy levels. Instead of pre-packaged foods, which tend to have lots of sodium and added sugars, teach your teenage girl to choose foods that are as close to natural as possible. These include whole grains, fruits and vegetables. Helping her to make these choices early can ensure she maintains a healthy lifestyle and weight.
Eating Enough Calories
Because the teen years represent the time when a teen girl's body changes the most, it's important to acknowledge healthy behaviors to maintain the appropriate weight. Teenage girls' bodies need enough calories for energy and growth. Talk with your child's physician about the appropriate calorie intake for her age and height. Help her identify the combination of carbohydrates, proteins and fats that help her meet these requirements and watch for signs she may be developing an unhealthy body image, such as obsessing over her food and weight.
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