Eating a proper diet is essential for growth and development in teenagers. If you're a teenage girl, you may require about 2,000 calories per day to maintain a healthy body weight, depending on your age and activity level. If 2,000 calories per day is the right choice for you, using a meal plan can help you stick to your calorie requirements and plan a healthy menu.
Significance
According to the U.S. Department of Agriculture Dietary Guidelines for Americans 2010, teenage girls who require about 2,000 per day may include moderately active to active girls ages 9 to 13 and moderately active girls ages 14 to 18. The same source reports that sedentary girls ages 9 to 13 will likely require between 1,400 and 1,600 calories per day and sedentary teenage girls ages 14 to 18 typically require about 1,800 calories per day. Therefore, if you're a teenage girl at a healthy body weight, you'll likely require about 2,000 calories per day if you're moderately active or active.
Meal Plan
The U.S. Department of Agriculture's MyPlate daily food plan is an interactive resource that can help you choose a meal plan based on unique characteristics, such as your age, gender, height, current weight and activity level. According to the MyPlate resource, if you're a 16-year-old female who is 5 foot 3 inches tall, weighs 115 Ibs. and is physically active 30 to 60 minutes per day, you'll likely require about 2,000 total calories per day, including 6 oz. of grains, 2.5 cups of vegetables, 2 cups of fruits, 3 cups of dairy products, 5.5 oz. of protein foods such as lean meats, fish, chicken, eggs, soy products, seeds and nuts, 6 tsp. of oils and 260 extra calories per day.
Sample Menu
Based on the sample 2,000-calorie meal plan above, a sample 2,000-calorie menu may include 1 cup of cold cereal, 1 cup of low-fat milk, 1 scrambled egg, 1/2 oz. of cheese and 1/2 cup of fruit juice for breakfast, 1 oz. of pretzels and 1/2 oz. of cashews for a morning snack, one 3-oz. turkey burger, 1 oz. of cheese, 2 slices of tomato, one whole-wheat hamburger bun, 1 cup of raw vegetables, 2 tbsp. of ranch veggie dip and 1 cup of berries or melons for lunch, 1 cup of low-fat yogurt for an afternoon snack and 3 oz. of grilled salmon,1 cup of whole grain rice, 1 cup of cooked vegetables, 1 cup of low-fat milk and 3 tsp. of vegetable oil for dinner.
Concerns
If you're an overweight teenage girl, you may require fewer than 2,000 calories per day to achieve a healthy body weight, especially if you're sedentary. Increasing your physical activity level may help you lose excess body fat. Never go on a diet unless you consult your doctor first, since teenage girls require adequate nutrients for proper growth and development.
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