What is a healthy diet plan for a teenage girl?

What is a healthy diet plan for a teenage girl?

Your teen should choose healthy carbs like whole grains, fruits, veggies, and milk. Protein: Your teen needs protein to grow and build muscle. About a quarter of your teen’s calories should come from protein. Good sources are poultry, lean meat, seafood, eggs, nuts, soy, legumes, and low-fat and nonfat dairy products.

What nutrients does a teenage girl need?

Many teens need more of these nutrients:

  • calcium, to build strong bones and teeth.
  • vitamin D, to keep bones healthy.
  • potassium, to help lower blood pressure.
  • fiber, to help you stay regular and feel full.
  • protein, to power you up and help you grow strong.
  • iron, to help you grow.

What is a good diet for a 14 year old female?

A healthy, balanced diet for teenagers should include: at least 5 portions of a variety of fruit and vegetables every day. meals based on starchy foods, such as potatoes, bread, pasta and rice – choose wholegrain varieties when possible. some milk and dairy products or alternatives – choose low-fat options where you …

How can a teen start eating healthy?

Healthy Eating During Adolescence

  1. Eat 3 meals a day, with healthy snacks.
  2. Increase fiber in the diet and decrease the use of salt.
  3. Drink water.
  4. Eat balanced meals.
  5. When cooking for your adolescent, try to bake or broil instead of fry.

What are the best vitamins for a teenage girl?

10 Best Multivitamins for Teenage Girls

  • SmartyPants Vitamins Multivitamin Teen Girl.
  • NATURELO Whole Food Multivitamin for Teens.
  • Rainbow Light Active Health Teen Multivitamins.
  • Rainbow Light Vibrance Teen Girl’s Multivitamin.
  • MegaFood – Alpha-Teen, Multivitamin.
  • Skinphoria Multivitamins For Teens and Adult.

What should a 14 year olds diet be?

In general your teen should eat a varied diet, including:

  • Fruits and vegetables every day.
  • 1,300 milligrams (mg) of calcium daily.
  • Protein to build muscles and organs.
  • Whole grains for energy.
  • Iron-rich foods.
  • Limiting fat.

How much should a 14 year old female eat?

Calorie needs are often higher during the teenage years than any other time of life. During this period of rapid growth and development, boys require an average of 2,800 calories a day, while girls require an average of 2,200 calories a day.

What’s the best diet for a teenage girl?

Good nutrition for teen girls includes a diet that focuses on fruits, vegetables, whole grains, lean proteins and low-fat dairy 1. When it comes to nutrition for teen girls, it’s important to talk about calories 1 2.

What should the calorie intake be for a teenage girl?

The average calorie requirement for teen girls is 1,800 to 2,200 or more if the girl is physically active and plays a sport (2). Carbohydrates, fats, and proteins needed for healthy physical development.

What should my BMI be for a teen girl?

A BMI between 18.5 and 25 is considered normal. Depending on their calorie needs, teen girls need 1 1/2 to 2 cups of fruit and 2 1/2 to 3 cups of vegetables everyday. Fruits and vegetables are rich in nutrients girls need for good health, including folate, fiber, vitamin A and magnesium.

What kind of diet should a 14 year old be on?

Your pediatrician can help you determine your teen’s calorie needs. Based on these calorie levels, teens in this age group need 5 to 10 ounces of grains — with at least half of them whole grains, 2 to 4 cups of vegetables, 1 1/2 to 2 1/2 cups of fruit, 3 cups of dairy and 5 to 7 ounces of protein each day.