The nutrition at teens dictates how a girl transitions into a woman!
Teenage is a time most girls would be surprised at the marvels of the human body and worried about its changes, simultaneously. The body requires truckloads of energy for your physical growth and daily energy needs.
The emotions and the intellectual investment in studies may affect the way they eat. Food is the last thing they would want to spend time on. It’s common for them to skip meals because they are too busy or on a diet.
What Are The Key Nutrients Teenage Girls Need?
The nutritional deficiencies definitely show up in the health, skin, eyesight, mental and intellectual development, and energy levels of the teens. This can be averted with a proper diet plan for teenage girls.
Proper awareness is to be brought about through the media about the necessity of proper nutrition.
The hurdles in accomplishing a nutritious balanced diet plan for girls are:
Benefits Of Balanced Nutrition For Teenage Girls
Balanced nutrition ensures that adolescent girls get an adequate amount of nutrients to help them build and maintain a healthy and beautiful body. Growing up, they require more calories in their teens.
Important nutrients, including calcium, iron, proteins, etc. should be taken in adequate quantities. If they are on restricted diets like vegetarianism or vegan diets, they may need a plan to ensure balanced nutrition.
Or they may have to solve the nutritional deficiencies by the intake of supplements and formula drinks. The dietary needs vary from girl to girl according to their level of physical activity.
Here are some pointers you can have in mind while drawing out a dietary plan for balanced nutrition for teenage girls.
🥦 For Energy
Teens should get at least 6 ounces of grains per day for their energy needs. They can take whole grain bread or cereals, whole grain pasta) noodles, brown rice, etc.
For the same. Girls need adequate amounts of sugar, carbohydrates, iron, and proteins for maintaining their energy levels in their teens.
Iron deficiency is a common issue most teenage girls face. Because of the menstrual cycles, they tend to lose blood. They need iron for growth as well. Iron in the blood circulates oxygen around the body.
Iron deficiency can cause anemia, which may cause light-headedness, shortness of breath while exerting, and even fainting. This can discourage them from participating in sports or any kind of physical activity.
Girls may get not be able to focus on anything and this could affect your studies. Sure sources of iron include iron-fortified cereals and bread, lean beef, spinach, and dried beans and peas.
Five and a half ounces of protein are recommended by experts for teenage girls daily. Lean meat, poultry, soy, egg, nuts or seeds, peanut butter, tofu, and fish are good sources of protein.
Proteins help in the growth and building of muscles. Bread, grains, and cereals are carbohydrates that are a great source of vitamin B and provide energy for your brain and muscles.
It is also an excellent source of fiber. Carbohydrates, when not ingested in the right quantities, can lead to fatigue. Hence, it will be prudent to include carbohydrates in your meals.
Vegetables and fruits can get you all the necessary vitamins and minerals. Two cups of fruits and two and a half cups of veggies should be downed daily for a 2000-calorie diet.
Calcium is another vital factor that needs to be included in a teenager’s diet for the health of bones and teeth. Teens need to build up their bone density with low-fat or fat-free calcium-rich foods daily. Very good sources of calcium are yogurt, eggs, milk, and cheese.
You can down the nutrients in the form of juices, smoothies, salads, etc. Try sticking to healthy meals and indulge in junk food sparingly.
In short- No matter how they look – scrawny or chubby- the focus should be on a healthy plate that will nourish them during this transitional phase when a girl blooms into a woman!