Putting them all together, we have compiled a couple of diet plans that could work for your teenager. Folate-rich foods - green vegetables, brown rice, fortified bread and breakfast cereals.Vitamin C rich foods - lemon, grapefruit, potatoes, tomatoes, and oranges.Vitamin D rich foods - breakfast cereals, oily fishes, and margarine.Iron-rich foods - beans, poultry, seafood, dark green leafy vegetables, peas, iron-fortified foods.Calcium-rich foods - soya beans, tofu, nuts, milk products.Natural protein foods - red meat, pulses, cereals, green vegetables, and fish.Ideally, a teenage girl’s diet must include:
Your girl’s diet must be prepared considering her age, weight, physical activity, and health conditions. There is no one-size-fits-all diet for teenage girls. To help you with that, we have created two sample meal plans that you can use as a reference to chalk up the ideal diet for your teen girl. But as a parent, you can help your daughter eat right and follow a healthy lifestyle.
Teenage girls could become vulnerable to fad diets or come under peer pressure. Talk to your girl about healthy and unhealthy foods and explain why she should avoid junk food. Such food can lead to excess weight gain as our body doesn’t use up the junk food for anything good. Avoid junk foodsĪny food that offers no nutritional value qualifies as junk food and should be avoided. Substituting water for one 20-ounce sugar-sweetened soda will save you about 240 calories (4).” 9.
Healthy people meet their fluid needs by drinking when thirsty and drinking with meals. So, drinking enough water will keep those hunger pangs at bay and the metabolism rate up.Īccording to the US Center For Disease Control and Prevention (CDC), “Getting enough water every day is important for your health. Not drinking enough water may also make the child hungry more often. Let your girl drink enough water to keep her body hydrated. You could also make your girl’s favorite desserts healthier by adding fruits, nuts, or crackers to it.Įliminating sugar altogether and at once, can create a craving for sweets and lead to indulgence in sugary foods. But if your child has a sweet tooth, you could switch to low-sugar and low-fat dessert alternatives, such as low-fat flavored yogurt, fruit salads, or low-sugar sweet treats.
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