Leena Watts
The teenage years are a time of rapid growth and development, so a healthy balanced diet is particularly important. Teenage girls have the same calorie needs from ages 12 to 18, and their nutritional needs differ from those of adults. A balanced diet for a teenage girl should include fruits and vegetables, whole grains, no-fat or low-fat milk products, beans, eggs, fish, nuts, and lean meats. It is also important to limit the consumption of fatty foods, sugary drinks, and snacks high in salt.
| Characteristics | Values |
|---|---|
| Nutrients | Calcium, protein, iron, vitamins, dietary fiber, potassium, vitamin A, vitamin D, iodine |
| Food groups | Fruits, vegetables, grains, protein foods, dairy and fortified soy alternatives |
| Dietary recommendations | Limit fat intake to 25-35% of total calories, less than 10% of daily calories from saturated fats and added sugars |
| Calories | Calorie needs depend on age, sex, and activity levels, with teenage athletes requiring up to 5000 calories per day |
| Water intake | Six to eight glasses of fluid every day |
| Weight management | Speak with a healthcare professional for personalized advice |
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What You'll Learn
Nutrient requirements: protein, calcium, iron, vitamins, fibre
A balanced diet is critical for a teenage girl's health, both now and in the long term. As a growing teenager, it is essential to get enough vitamins and minerals to feel good and be healthy. Here is a guide to understanding the nutrient requirements for teenage girls, focusing on protein, calcium, iron, vitamins, and fibre:
Protein
Protein is essential for growth and muscle development. Teenage girls need sufficient protein to build and maintain their muscles and organs. Good sources of protein include lean meat, poultry, fish, eggs, beans, tofu, nuts, and seeds. The recommended daily intake is 5.5 ounces of protein-rich foods. However, it is important to avoid relying too much on unhealthy snacks, as they can lead to a diet lacking in the necessary protein.
Calcium
Calcium is crucial for bone development and health. Teenage girls require calcium to support their growing bones and reduce the risk of fractures. Good sources of calcium include low-fat or fat-free dairy products such as yogurt and milk. One-cup equivalents include 1.5 ounces of low-fat cheddar cheese or 2 ounces of fat-free cheese. It is recommended to consume three 1-cup servings of calcium-rich foods daily.
Iron
Iron is essential for teenage girls, especially as they start menstruating. Iron is needed to produce red blood cells, which carry oxygen throughout the body. Good sources of iron include animal products such as meat and fish, as well as plant-based sources like whole-grain cereals, dark green leafy vegetables, pulses, and dried fruits. The recommended daily intake for menstruating teen girls is 15 milligrams of iron.
Vitamins
Vitamins are crucial for overall health. Teenage girls should focus on getting enough B vitamins, Vitamin D, and Vitamin K. B vitamins can be found in breads, grains, and cereals. Vitamin D and Vitamin K are important for bone development, along with calcium. Vitamin D deficiency is common among teens, so ensuring adequate exposure to sunlight and including foods like fatty fish (salmon, tuna) and egg yolks can help.
Fibre
Fibre is essential for a healthy digestive system. Teenage girls should aim for 22-34 grams of fibre per day, depending on their age. Good sources of fibre include whole grains, fruits, vegetables, beans, and nuts. High-fibre cereals are also a good option for breakfast.
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Calorie intake
Teenage years are a time of rapid growth and development, and a healthy balanced diet is crucial. Teenage girls need to consume a varied diet, including fruits, vegetables, grains, protein-rich foods, dairy, and fortified soy alternatives. Each food group provides different nutrients, and an adequate intake of all these nutrients is essential for optimal health.
To estimate the calorie needs of a teenage girl, consider their age and activity level. The 2020-2025 Dietary Guidelines for Americans provide calorie estimations for moderately active adolescent girls. These guidelines suggest that teenage girls between the ages of 14 and 18 require approximately 2,000 calories per day. However, this may vary depending on their individual activity levels and other factors.
It is important to note that an inadequate calorie intake can negatively impact a teenage girl's health. A diet that does not provide enough calories can affect cognitive performance, mood, metabolic health, and more. Therefore, ensuring that teenage girls consume an adequate number of calories, along with essential nutrients, is crucial for their overall health and well-being.
While calorie intake is important, the quality of calories matters as well. Empty calories from sugar-sweetened beverages and artificially sweetened fruit juices provide no added nutrients and should be limited. Instead, focus on nutrient-dense foods that provide essential vitamins, minerals, and other nutrients to support the overall health and development of teenage girls.
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Food groups: fruits, vegetables, grains, protein, dairy
A balanced diet for a teenage girl should include a variety of foods from the five main food groups: fruits, vegetables, grains, protein, and dairy. Each food group provides different nutrients that are essential for overall health and well-being. Here is a breakdown of each food group and their nutritional benefits:
Fruits
Fruits are an excellent source of vitamins, minerals, antioxidants, and fiber. They also contain natural sugars that can provide energy. It is recommended that teenage girls consume 2 cups of fruit per day as part of a 2,000-calorie diet. Examples of healthy fruits to include in the diet are apples, bananas, oranges, kiwis, and apricots. These can be enjoyed as snacks or on the go. Additionally, fruits can be used to flavour water, providing a refreshing and nutritious beverage option.
Vegetables
Vegetables are a vital component of a balanced diet, offering an array of nutrients such as vitamins, minerals, antioxidants, and fiber. Dark green leafy vegetables, in particular, are rich in calcium and iron. Teenage girls should aim for 2.5 cups of vegetables daily as part of a 2,000-calorie diet. Examples of nutritious vegetables include broccoli, spinach, carrots, sweet potatoes, and green beans. Vegetables can be enjoyed cooked or raw and are versatile in various dishes or as snacks, such as veggie sticks with hummus.
Grains
Grains provide carbohydrates, which are essential for energy production and brain function. Whole grains, such as whole wheat bread, brown rice, and whole grain pasta, are recommended due to their longer-lasting energy supply and higher nutritional content. Grains also contribute to a feeling of fullness, which can help with weight management. Teenage girls should aim for 7 servings of grains per day.
Protein
Protein is crucial for growth, muscle development, and overall health during puberty. Animal sources of protein include lean meat, fish, chicken, and eggs, which also provide zinc and vitamin B12. Vegetarian sources of protein include beans, lentils, chickpeas, tofu, and nuts. It is recommended that protein be included in the diet at least twice a day.
Dairy
Dairy products such as milk, cheese, and yoghurt are excellent sources of calcium and protein, which are essential for building strong bones and teeth. They also contain other vital nutrients that support heart, muscle, and nerve function. Teenage girls should aim for 3.5 servings of dairy per day. Non-dairy alternatives, such as soy beverages and tofu, can provide calcium for those who do not consume dairy products.
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Healthy snacks
Teenage girls experience rapid growth and development, so a healthy balanced diet is crucial. Healthy snacks are essential for fuelling their growing bodies and supporting their athletic and academic performance. Here are some ideas for healthy snacks:
Hummus with Vegetables
Hummus is a Middle Eastern dip made from blended chickpeas, also known as garbanzo beans. It is rich in protein, dietary fibre, and several important minerals. Layer hummus with sliced vegetables like carrots, cucumbers, celery, and zucchini in a jar or serve with toasted pita bread triangles.
Eggs
Eggs are a filling, plant-based source of protein. Hard-boiled eggs can be kept in the fridge for a quick snack, or you can make devilled eggs or a frittata with added vegetables.
Greek Yogurt Parfait
Greek yogurt is an excellent source of protein. Make a tasty parfait by layering a jar with Greek yogurt, fresh berries, chopped nuts, and chia seeds.
Whole-grain pita, veggies, and hummus
Toast a pita, then cut it into triangles. Serve with cut-up veggies and your favourite hummus.
Fruit and Berries
Keep a stash of mixed frozen berries in the freezer to blend with Greek yogurt and sweeten with honey or agave syrup. Fresh fruits like apples, bananas, and oranges are also great choices.
Smoothies
Blend fresh or frozen fruits or vegetables like kale, spinach, or berries with yogurt, milk, or a dairy-free alternative. Add a tablespoon of peanut butter or almond butter for extra protein.
Trail Mix
Combine 1 cup of whole-grain toasted oat cereal with 1/4 cup of chopped walnuts and 1/4 cup of dried cranberries for a healthy homemade trail mix.
Popcorn
Air-popped or lite popcorn is a tasty and low-sugar snack option. Spice it up with seasonings like parmesan cheese, chili powder, or lemon pepper.
Healthy Treats
Make your own frozen treats by blending ingredients like bananas, dates, and walnuts for energy-boosting snacks. Banana "ice cream" can be made by freezing ripe banana pieces and blending them.
It is important to limit snacks that are high in sugar, salt, and fat, and choose wholesome options that provide the necessary nutrients for teenage girls.
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Weight management
A balanced diet is key to managing weight. Teenage girls should consume foods from the five main food groups: grains, proteins, vegetables, fruits, and dairy products. It is important to include a variety of food items with different colours, textures, and tastes, both fresh and cooked, at every meal and as snacks.
Protein is an essential component of a weight management diet. It gives energy and helps the body heal. Good sources of protein include fish, poultry, eggs, meat, and plant-based sources such as beans, peas, lentils, nuts, and seeds. The recommended daily intake of protein for teenage girls is 46-52 grams, but this may vary depending on weight, age, and activity level.
In addition to protein, other key nutrients for teenage girls to focus on include iron, calcium, vitamin D, and fibre. Iron is especially important as girls need more of it once they start menstruating. Calcium is vital for strong bones and teeth, and vitamin D helps the body absorb calcium. Fibre aids in digestion and regular bowel movements.
While managing weight, it is important to avoid skipping meals or starving yourself. Instead, focus on swapping unhealthy foods for healthy ones and aim for a balanced diet. Reducing the consumption of added sugars, saturated fats, and refined grains is recommended, as these tend to be high in calories and low in nutrients.
Physical activity is another crucial component of weight management. Teenage girls should aim for at least an hour of physical activity every day to maintain a healthy body weight.
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Frequently asked questions
A balanced diet is one that includes foods from all food groups—fruits, vegetables, grains, protein foods, and dairy and fortified soy alternatives. Eating a variety of healthy foods can have many benefits, including more energy, stronger bones, and healthier skin.
Here are some tips for teenage girls to eat a balanced diet:
- Eat a variety of fruits and vegetables every day.
- Include good sources of calcium and iron in your diet, such as lean meat, poultry, fish, and iron-fortified cereals.
- Limit your intake of fatty foods, sugary snacks, and drinks.
- Drink six to eight glasses of fluid every day, mainly water and low-fat or fat-free milk.
- Include fibre in your diet, such as whole grains, fruits, and vegetables, to promote regular bowel movements and a lower risk of heart and kidney diseases.
Teenage girls are more likely to be deficient in iron, iodine, and vitamin D. Iron is important for growth and to replace blood lost through menstruation. Vitamin D is vital for proper growth and development, and it can be found in dairy products, orange juices, and plant-based beverages.
It's important to focus on the joy of eating well and healthy rather than body image. Eating healthily means getting the right balance of nutrients, including protein, calcium, and iron. A diet high in nutritious foods can positively impact a teenage girl's mood, energy levels, and academic performance.
