Right Diet for 11, 12, 13, 14, 15 and 16 Years Old Girls

balanced diet for girls

It is quite simple for a teenager to eat properly, but girls should take this seriously.

Many teen girls may feel the requirement to go on a diet to lose weight, even those who are currently at a healthy weight. The best way for teenagers to lose weight or keep a healthy weight is to follow a diet that includes a range of foods from all of the food groups. Growing teen girls need to eat sufficient calories and nutrients to support their growth and development. Teenagers and their moms and dads need to talk to a physician before making major changes to the diet.

Drink Milk

TeensHealth says teen girls require to drink milk. Milk is a good source of calcium and vitamin D, both needed for bone health. And the protein in milk helps to satisfy cravings better than a glass of juice or soda. Girls are at threat of establishing osteoporosis later in life if they do not get enough calcium in their diet as teens. Teen girls need 1,300 mg of calcium a day. An 8 oz. glass of skim milk contains 90 calories and 302mg of calcium, according to “Krause’s Food, Nutrition and Diet Therapy.”

Do not Supersize

When it comes to eating foods high in fat and sugar, it is best to restrict the portion size. Teen girls can still delight in hamburgers and french fries, however they ought to eat the routine portion and not the bigger “supersized” part to restrict their total fat and calorie consumption, says the Singapore’s Nutrition website.

Go Lean with Protein

Lean protein foods, consisting of lean red meat, pork, poultry, fish and legumes are low in calories and an excellent source of iron. Teenager girls require sufficient consumptions of iron-rich foods to prevent iron deficiency anemia. Girls have greater iron requirements than kids due to the fact that of the blood loss through menstruation, according to the National Institutes of Health’s Office of Dietary Supplements. Girls aged 11 to 12 need 8mg of iron a day and girls 13 to 16 need 15mg of iron a day.

Eat Breakfast

Teen girls may believe skipping breakfast will help them lose weight, however it in fact has the opposite impact. Teenagers who eat breakfast are less likely to be overweight, according to TeensHealth. They also generally have a healthier total diet and do better in school. Breakfast does not need to be made complex– a toasted cheese sandwich with a piece of fruit is a quick and portable for girls without a great deal of time in the early morning. Teen girls can likewise quickly slip in a bowl of whole-grain cereal with skim milk.

Eat Five Fruits and Vegetables a Day

Fruits and vegetables are low in calories and high in fiber, minerals and vitamins. Teenager girls need to eat at least 5 portions a day, states the TeensHealth site. Rather of snacking on a bag of chips after school, girls must grab an apple or a bunch of grapes. Eating salad with supper will also assist teen girls feel complete so they do not overeat.

Other Diet Tips for Teen Girls

Great deals of people feel pressured to lose weight and attempt different kinds of diets. But if you actually need to lose weight, enhancing your consuming practices and exercising will help you more than any crash diet.

Can Diets for Teen Girl’s Be Unhealthy?

Everybody needs enough calories to keep their bodies running well. Any diet on which you do not eat enough calories and crucial nutrients can be hazardous. Extreme low-fat diets also can be bad for you. Everyone requires some fat in their diet, so no one must eat a totally fat-free diet. About 30% of total calories should come from fat.

Don’t fall for diet plans that limit food groups, either. A diet that says no carbs — like bread or pasta — or tells you to eat just fruit is unhealthy. You will not get the vitamins and minerals you require. And although you may lose weight initially, these diets do not normally operate in the long run.

Some people start dieting due to the fact that they believe all the issues in their lives are due to the fact that of weight. Others have an area of their lives that they can’t manage, like an alcoholic parent, so they focus on something they can manage – their exercise and what they eat.

Eating too little (anorexia) or eating a lot only to throw up (bulimia) are eating disorders. Some people may discover it difficult to manage their consuming. They may eat lots of food and seem like they can’t stop (binge eating disorder). Eating conditions are hazardous to a person’s health. Somebody with an eating disorder needs medical treatment.

So How Can Young Girls Lose Weight Safely?

Teenagers need to be mindful about dieting. Extreme dieting can trigger issues if you don’t get the right kinds and amounts of nutrients. But eating healthier meals and snacks and exercising can assist you lose weight and support normal growth. Routine workout can help teenagers feel healthier and better about themselves.

The best method to diet is to eat a variety of healthy food. Aim to eat more fruits and veggies, whole grains, and drink water rather of sweet drinks like sports beverages or sodas. Cut back on meats high in fat (like hamburgers and hotdogs), fried foods, sweets, and other junk food.

If you are concerned about your weight or believe you need to lose weight, talk with your doctor or a registered dietitian.

Best Ways to Find Good Health

If you are prepared to make changes, here are some reliable tips:

  • Workout! Be active every day. Walk to school, sign up for a physical fitness class, discover a sport you like, or dance in your bedroom. It doesn’t matter what you do– just move!
  • Drink fat-free, low-fat milk, or water rather of sweet beverages.
  • Eat at least 5 portions a day of fruits and veggies.
  • Choose a range of protein foods, like lean meat and poultry, seafood, beans, soy products, and nuts.
  • Eat whole grains (like whole-wheat bread, brown rice, and oatmeal), which supply fiber to assist you feel complete.
  • Eat breakfast. Studies show that individuals who eat breakfast do much better in school, tend to eat less throughout the day, and are less likely to be obese.
  • Focus on portion sizes.
  • Limitation eating out and pick smaller sized sizes at snack bar. Avoid supersizing even if it feels like much better value.
  • Don’t take diet tablets or supplements, even ones you get over the counter.

Common Eating Plan for a 15-Year-Old Girl

Unfortunately, the top sources of calories in a teen’s diet consist of some unhealthy options: sweets, such as cake and cookies, pizza and soda. A much healthier consuming prepare for a 15-year-old girl needs to consist of more whole, healthy foods such as whole grains, fruits, veggies, lean proteins and low-fat dairy items.

Naturally Sweet Fruit
Instead of sweets and soda, a 15-year-old girl can please her craving for sweets with fruit. She needs 3 servings a day, in which one serving is equivalent to one medium apple or 1 cup of fresh cut-up fruit. Fruits are low in calories and high in essential nutrients teens need for good health, including fiber, potassium and vitamins A and C.

Low-Calorie Vegetables
Vegetables also make healthy additions to a teen girl’s diet. Like fruits, veggies are low in calories and rich in essential nutrients that promote health. A 15-year-old girl needs 4 servings of veggies a day. An example of a vegetable serving includes 1/2 cup of prepared vegetables or 1 cup of mixed greens. Teenager girls can easily fulfill their everyday veggie needs by including them at both the lunch and dinner meal, and eating them as a snack.

Whole-Grain Goodness
The majority of teenagers get enough grains in their diet but inadequate whole grains, according to the U.S. Department of Farming. Whole grains are high in fiber and a natural source of iron, magnesium, selenium and B vitamins. Fifteen-year-old girls need five to 11 servings of grains a day, and at least half of those grain servings must be whole-grain. One grain serving equals 2 pieces of whole wheat bread or 1 cup of prepared brown rice.

Healthy Proteins
Protein foods are particularly important for 15-year-old girls due to the fact that they give iron. Girls lose iron through menstruation and need more than young boys, 15 milligrams a day vs. 11 milligrams. In addition to being a source of iron, protein foods likewise supply B vitamins, vitamin E and zinc. A 15-year-old girl needs 2 to 3.5 ounces of protein a day. Healthy protein foods consist of lean red meat, poultry, seafood, tofu, eggs, beans, nuts and seeds.

Dairy for Bone Health
To keep bones strong and prevent osteoporosis later on in life, teen girls need to make sure they get enough calcium and vitamin D in their diet plans. Dairy foods are a good source of both, and 15-year-old girls need 3 portions a day, in which one serving is equal to 1 cup of low-fat milk or one little container of low-fat yogurt.

Diets Logistic
Share with us your balanced diet for girls, please