A healthy balanced diet for a teenage girl is similar to a healthy eating plan for an adult female. The main difference for teenage girls is that they have increased calorie requirements during early adolescence when they begin puberty and experience growth spurts. Following a balanced diet, meeting suggested calorie requirements, and maintaining regular physical activity will help girls maintain optimal health during the teenage years.
Maintain a Regular Meal Schedule
Girls between 12 and 14 need between 1,400 and 1,600 calories per day, while girls between 14 and 18 years old require a minimum of 1,800 calories per day. It is important to follow a regular meal schedule that includes breakfast, lunch, dinner and snacks. Skipping meals may lead to lower calorie intake and deprives the body of much-needed energy.
Choose Healthy Foods
The U.S. Department of Agriculture suggests a balanced diet that incorporates each of the major food groups. Meals should contain plenty of fresh fruits and vegetables, whole-grain breads and pastas, lean meats and low-fat dairy. While teen girls may have busy schedules with school and activities, its important to avoid fast foods, junk foods or processed foods high in saturated fats or sugars, as these foods tend to be high in calories and low in nutritional value.
Use Healthy Cooking Methods
Encourage teenage girls to learn healthy food preparation, such as baking, broiling or steaming foods in place of frying or sauteing items in oils or butter. Use healthy oils, such as olive or sunflower oils, in place of saturated fats, such as lard or butter. Instead of salt and heavy condiments, cook with fresh herbs, juices or hot sauces. Girls who adopt these cooking at eating habits in their teen years are more likely to follow a healthy diet as adults.
Practice Healthy Weight Management
Exercise is key to any healthy weight management program. As teenagers experience physical changes, they may have concerns about weight gain or changes in their shape or size. Exercising a minimum of 30 minutes each day will help maintain healthy weight. At the same time, avoid over-exercising. Teenage girls who maintain an active lifestyle through workouts or sports should consume up to 2,400 calories per day.
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