Daily Diet Plan For Teen Girls

Good nutrition is essential for teenage girls. A healthy diet draws from all four food groups, providing the nutrition needed for growth and activity. Nutrients that are especially important for teenage girls include calcium, vitamin D, iron and folic acid. Although caloric needs differ, depending on activity, body composition and metabolic rate, girls ages 14 to 18 need about 2,000 calories and moderate activity. A diet consisting of snacks and three well-rounded meals per day will help teenage girls stay healthy and active.

Breakfast

Breakfast is the most important meal. It provides energy to start the day and nourishes the body after fasting overnight. Breakfast, like all other meals for teenage girls, should contain the three macronutrients: protein, carbohydrate and fat. Combinations such as cereal and milk, peanut butter and bread and eggs and toast are all good choices. Whole fruits and whole-grain products add fiber, which prolong satiety. Because calcium and vitamin D are important nutrients for building bone mass in teen girls, low-fat milk is a healthy drink option for breakfast and all other meals.

Lunch

Providing healthy lunches for teenage girls can be tricky, especially if they buy lunch at school. Although the U.S. Department of Agriculture is making strides in improving the nutrition of school lunches, students should still know which of the offered foods are healthy options. For protein, girls should choose lean meats, poultry, deli meat or beans. Whole-grain bread, baked potatoes and whole fruits are examples of healthy carbohydrates. Teens should go easy on dressings, mayonnaise and salad toppings, which can add too much saturated fat.

Dinner

After a day full of activity, a balanced dinner is important for teenagers. Lean meat, fish and poultry are good protein sources, and foods such as whole-grain pasta and brown rice provide ample amounts of carbohydrate and fiber. Vegetables should be an important part of every dinner, especially if they are not included at lunch. Additionally, teenage girls should get adequate amounts of iron, because monthly menstruation increases the risk of iron-deficiency anemia. Iron-rich foods include red meats, poultry, beans and spinach.

Snacks

While awake, teens should go no longer than three to four hours without eating, so healthy snacking is essential. Normal snacks for teenage girls should be about 200 calories each. Replacing sugary drinks and high-calorie snacks with foods such as whole fruits, peanut butter and crackers or low-fat yogurt will add to a healthy diet and help satisfy hunger until the next meal.