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Nutritional Needs for Teenage Females

Sep 11, 2011 | By Nicaela Crawford
Nutritional Needs for Teenage Females
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Teen eating habits pave the way for future health, and teenage girls have a few gender-specific diet concerns. In addition to eating a variety of nutrient-rich foods, teenage girls should avoid foods that contain unhealthy trans fats and added sugars, like fast food and soda. And although teenage girls should get regular physical activity, they should avoid prolonged, excessively intense exercise, which can cause lack of menstruation, disordered eating habits and increased chance of osteoporosis later in life.

Bone Health

Childhood and the teenage years are the peak periods of bone production for both girls and boys. However, teenage girls should be especially aware of the effects of diet on bone health, since women are more prone to bone conditions later in life. Calcium and vitamin D are the two most important nutrients when it comes to bone health. Teenage girls need 1,300 mg of calcium and 600 IU of vitamin D each day to increase bone density and strength. Fortified milk is an excellent source of both vitamin D and calcium. Other good calcium sources include leafy green vegetables, yogurt and dairy products. Your body also naturally produces vitamin D during sunlight exposure.

Iron Needs

Iron carries oxygen to cells, and adequate iron intake provides energy and ensures adequate oxygen levels in the bloodstream. Iron is especially important during periods of growth, such as the teenage years, and particularly significant for teenage females, who lose more iron due to menstrual cycles. Lack of iron can cause a condition called iron deficiency anemia, characterized by fatigue, pale skin and muscle weakness. To prevent iron deficiency, teenage girls should be sure to obtain 15 mg of iron per day. Good sources of iron include red meat, poultry, spinach, beans, peas, legumes and fortified cereals.

Calorie Intake

Teenage girls need approximately 2,200 calories per day, although exact requirements vary based on activity level and weight. Teens should be sure to obtain high-quality calories that provide nutrients to fuel growth and prevent disease. For optimal nutrient quality, choose fresh, whole foods instead of heavily processed and refined foods. A well-rounded diet provides all the calories your teen needs while also incorporating a variety of vitamins and minerals. Make sure your teen gets nine servings of grains, with at least half coming from whole-grain sources, as well as four servings of vegetables, three servings of fruit, two or three servings of dairy and two servings of protein each day.

Common Problems

In 2010, the Food Standards Agency of the United Kingdom found that only 7 percent of teenage girls were eating foods from each of the five food groups every day. Forty-six percent of teenage girls were low on iron, selenium and magnesium, and many consumed too many sugary beverages and sweets. Ironically, a study by researchers at the University of Minnesota found that girls who weigh themselves frequently are more likely to be overweight or obese, as they are apt to have unhealthy eating patterns. Help your teen develop a balanced approach to nutrition and weight maintenance by providing a variety of foods that promote health while also meeting her caloric and nutrient needs.

References

Article reviewed by Paula Martinac Last updated on: Sep 11, 2011

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