Teen girls experience a period of rapid physical development during puberty ,which can lead to weight gain and changes in body shape. Some girls may experience a great deal of pressure to be thin and may want to control these changes by dieting or exercising. It's critical for girls to follow healthy nutritional guidelines so their bodies are well-nourished and fit. Proper health during the teen years will help reduce health risks as girls transition into adulthood.
Healthy Caloric Intake
Teen girls should consume between 1,400 and 2,400 calories daily. Calorie requirements vary according to exact age and activity level, with lower requirements for younger girls or girls who have a sedentary lifestyle. Eating a diet that meets these calorie requirements is critical for physical health and development. Too few calories can leave a girl without the proper energy supply need for daily functioning, but consuming too many calories will place a girls at risk for weight gain and obesity, which will directly affect the amount of fat tissue in the stomach area.
Balanced Diet
A balanced diet is composed of 10 to 30 percent protein, 20 to 35 percent fat and 45 to 65 percent carbohydrates. Proteins should include lean meats such as chicken, turkey and fish and whole grain carbohydrates such as wheat breads, pastas and cereals. Fresh fruits and vegetables should be consumed as salads, snacks and side dishes. Parents of teen girls should also work directly with their daughters to encourage healthy meal planning for both home and school. Junk foods and packaged foods are popular with teens and are often found in school settings but should be avoided as much as possible to regulate weight and stomach fat.
Food Restrictions and Limitations
Teen girls should avoid crash diet plans that eliminates foods groups, such as cutting out all fats or carbohydrates in order to lose weight or stomach fat. Limiting unhealthy saturated fats and trans fats is an important nutrition strategy, and saturated fats should compose no more than 10 percent of daily calories. Healthy fats such as unsaturated fats and omega-3 fatty acids should be used in moderation. Likewise, complex carbohydrates found in whole grain foods are an excellent source of fiber and nutrients. Some teen girls who wish to control their weight or body fat may try to avoid fats or carbohydrates altogether and mistakenly cut out healthy foods in the process.
Physical Activity and Focus on Abs
Daily exercise of at least 30 minutes a day is also essential for proper weight management. Teen girls can regulate their body weight and lose body fat by controlling calorie intake and increasing their level of daily physical activity. A balanced diet combined with regular aerobic and strength training workouts can help a girl lose weight and tone up. Resistance and strength training to build core muscles will help tone and firm the stomach area, gradually reducing the appearance of stomach fat. Teen girls who want to maintain a healthy weight and stay fit should be encouraged to join sports teams or clubs that encourage vigorous physical activity.
References
- Healthy Children; Childhood Nutrition; American Academy of Pediatrics; May 13, 2011
- US Department of Agriculture; Dietary Guidelines for Americans; USDA, 2010
- Mayo Clinic; Core Exercises: 7 Reasons to Strengthen Your Core Muscles; Mayo Clinic Staff; October 3, 2009
- Weight-control Information Network; Take Charge of Your Health: A Guide for Teenagers; National Institutes of Health; August, 2009
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