Diet Plan For Teenage Girl To Lose Weight – Teenage girls is the most beautiful period in their lives. But it is also a time period when they can gain weight showing they have lost control over their eating. They have increased levels of hormones that may make them eat more than they usually do. So it is necessary to stay on track and make a diet plan for teenage girl to lose weight.
The Basics for Your Teen
Calorie needs for teens 14 to 16 years old vary depending on gender and activity, and range from 1,600 to 3,200 calories a day. 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.
Healthy Start to the Day
Breakfast helps maintain a healthy weight and may improve school performance. A good breakfast for a teen might include 1 to 2 ounces of whole-grain ready-to-eat cereal with 1 cup of nonfat milk and 1 cup of watermelon. Another option might be a fruit smoothie made with 1/2 cup of strawberries, 1/2 cup of blueberries and one container of low-fat Greek yogurt blended with ice and served with a 1- to 2-ounce whole-wheat bagel. Milk and yogurt are good sources of calcium, which is important for bone growth. Teen girls are at risk of not getting enough calcium, according to the 2010 Dietary Guidelines.
Keep the Energy Flowing With a Balanced Lunch
A good lunch might include a peanut butter and banana sandwich made with 2 to 3 tablespoons of peanut butter and one banana on two slices of whole-wheat bread. Complete this meal with 1 cup of nonfat yogurt and 1 to 2 cups of cut-up veggies such as carrots, celery and peppers with low-fat salad dressing. Another healthy option is 1 to 2 cups of mixed salad greens topped with 1 to 2 ounces of diced chicken breast, 1/2 ounce of walnuts and 1/2 cup of sliced grapes with low-fat balsamic dressing. Round this meal out with 1 1/2 ounces of low-fat cheddar cheese with five whole-grain crackers and a small apple.
Nutritious Dinner for Everyone
If you want your teen to make healthy food choices, set a good example and eat dinner together. Fourteen to 16-year-olds might enjoy tacos made with 2 to 3 ounces of lean ground turkey stuffed into a whole-wheat tortilla with 2 ounces of low-fat cheese, 1/2 to 1 cup of brown rice, 1/4 cup of black beans and 1 to 2 cups of steamed broccoli. For vegetarians, make a meatless stir-fry with 1 to 2 cups of mixed veggies — Chinese cabbage, carrots and snow peas — and 2 to 3 ounces of firm tofu lightly sauteed with 1/2 to 1 cup of buckwheat noodles, ginger, sesame oil and low-sodium soy sauce.
Growing Teens Need Healthy Snacks
Snacks for teens help satisfy hunger and supply energy. Good snacks for teens include 1/2 to 1 cup of grapes with 1/2 ounce of almonds, 3 to 6 cups of popcorn with 1 cup of nonfat milk or 2 cups of leafy greens topped with 1/2 cup of raisins, 1/2 ounce of sunflower seeds, vinegar and oil.
What Not to Eat
Foods high in fat, sugar and sodium provide calories but offer no nutritional value and should be limited, or eliminated, from your teen’s diet. This includes foods such as soda, candy, cake, cookies, chips, doughnuts, ice cream and fast food.
Importance Of A Balanced Diet For Teenage Girls
Most teen girls are conscious about their weight and appearance and tend to reduce their calorie intake to maintain their weight. What you need to tell your girl is that she can maintain an ideal weight by consuming wholesome food.
A healthy diet plan for a teenage girl should include:
- Calories that the teenager needs for overall growth. 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.
- Carbohydrates, fats, and proteins needed for healthy physical development.
- Vitamins and minerals for healthy growth.
A healthy and balanced diet helps the child develop healthy eating habits, which will aid her in the future. Therefore, you need to prepare a healthy diet for your teenage daughter.
Tips On A Healthy Diet Plan For Teenage Girls
Growing girls need more than just some food and water for sustenance. They need a complete diet that gives them the nutrition they need to grow into healthy and strong young women. Here are a few things you should keep in mind when formulating a diet plan for your girl.
1. Plan your child’s meals
Follow a food guide or make a diet chart to plan your kids’ meals. The idea is to make your child’s diet complete with the nutrients that she needs to grow and stay healthy. A complete diet is one that has proteins, carbohydrates, and fats. Avoid no-carb or zero-carb diets as they can have adverse effects on the child’s health.
Also, make sure that your teen has all the meals as planned Breakfast, especially, must not be missed, for it is the most important meal of the day that boosts metabolism and will kick-start her bodily functions too! Include fresh fruits and proteins in her breakfast as they will keep her full for longer and give her the energy to face the morning rush. Also, replace caffeine with fresh juices, smoothies, milkshakes, or an occasional cup of tea.
2. Tell her healthy fats are good fats
Since teenage girls might be conscious of their weight, they will shy away from fats. However, not all fats are bad. Fattening foods are not good for your teen girl’s health, but she must know about the concept of healthy fats that are essential for the absorption of some nutrients and the production of important hormones (3). Fats keep our body well-hydrated and are necessary to obtain a certain portion of calories that the body needs. Encourage the consumption of healthy fats and ask your teen to steer clear of trans-fats, which lead to excess weight gain.
3. Make a smart choice for ‘in-between’ snacks
If your daughter feels hungry between meals, make her reach out for a fruit, a handful of dry nuts or seeds, roasted lotus seeds, boiled egg, etc. They are easy to eat and packed with nutrients, thus making them a smart snack option.
4. Set a time for snacks
The best time for snacks is in between breakfast and lunch. Another good time is after lunch and before dinner. While some may be okay with the idea of a late-night snack, it is good to avoid them, especially if the child wants to lose excess weight or can make a smart choice.
The child may include a glass of warm milk or 1-2 pieces of soaked dry fruits like figs and dates. You can also give her sugar-free or low-sugar energy bars. Ask her to limit candy bars and snacks that simply pack in calories and offer no goodness.
5. Give a twist to lunch
Make lunch interesting for your daughter by using the same ingredients differently.
For example, you can use the ingredients of a salad, such as veggies and boiled lentils, with a tortilla roll to make veggie or meaty wraps with a dash of cheese or tangy sauces. The bottom line is that your daughter should eat a filling lunch instead of nibbling on some salad leaves and protein bars.
Diet Plan For Teen Girls
There is no one-size-fits-all diet for teenage girls. Your girl’s diet must be prepared considering her age, weight, physical activity, and health conditions. Ideally, a teenage girl’s diet must include:
- Natural protein foods — red meat, pulses, cereals, green vegetables, and fish
- Calcium-rich foods — soya beans, tofu, nuts, milk products
- Iron-rich foods — beans, poultry, seafood, dark green leafy vegetables, peas, iron-fortified foods
- Vitamin D rich foods — breakfast cereals, oily fishes, and margarine
- Vitamin C rich foods — lemon, grapefruit, potatoes, tomatoes, and oranges
- Folate-rich foods — green vegetables, brown rice, fortified bread and breakfast cereals
Putting them all together, we have compiled a couple of diet plans that could work for your teenager.
Healthy eating for teenagers
The teenage years are a time of rapid growth and development, so a healthy balanced diet is particularly important. Healthy, active young people can have large appetites. If you’re a teenager, it’s important to eat well-balanced meals, rather than too many snacks that are high in fat, sugar or salt.
What to eat
You should eat a healthy balanced diet that matches your energy needs. This should be made up of the five main food groups of the Eatwell guide:
- fruit and vegetables
- potatoes, bread, rice, pasta and other starchy carbohydrates
- beans, pulses, fish, eggs and other proteins
- dairy and alternatives
- oils and spreads
Further information and tips are available at:
- The Eatwell guide and resources(external link opens in a new window / tab)
Fruit and vegetables
All age groups are encouraged to eat five portions of fruit and vegetables every day. Research shows that five portions a day can help prevent heart disease and some types of cancer. Fruit and vegetables are also full of vitamins, minerals and fibre and are low in fat.
A portion is about 80g. Examples of a portion include:
- one medium-sized piece of fruit, such as an apple, orange, banana or pear
- two small fruits, such as kiwi, satsuma or plums
- one large slice of pineapple or melon
- one tablespoon of dried fruit
- three heaped tablespoons of fresh or frozen vegetables
- one glass (roughly 150ml) of fresh fruit juice or a smoothie
Dried fruit and fruit juices or smoothies can each be counted as only one portion a day, however much you have. Both dried fruit and juices should be taken with a meal as the high sugar content can be damaging to teeth.
Potatoes, bread, rice, pasta and other starchy carbohydrates
Starchy foods such as bread, rice, potatoes and pasta are a good source of energy, fibre and B vitamins and should be used as the basis for meals. Choose higher-fibre, wholegrain varieties such as whole wheat pasta, brown rice, or by leaving the skin on potatoes.
Wholegrain food contains more fibre than white or refined starchy food, and often more of other nutrients. We also digest wholegrain food more slowly and can help us feel full for longer. They also help prevent constipation, protect against some cancers and reduce the risk of heart disease.
Starchy foods are also low in fat, though the butter or creamy sauces that are often added to them can have a higher fat content.
Beans, pulses, fish, eggs and other proteins
Beans, peas and lentils are good alternatives to meat because they’re naturally very low in fat, and they’re high in fibre, protein, vitamins and minerals.
Other vegetable-based sources of protein include:
- tofu/bean curd
- textured vegetable protein – a manufactured soy product
- mycoprotein – a fungal protein
These are widely available in most major supermarkets.
Eggs are a convenient alternative to meat and are extremely versatile. They can be scrambled, boiled, poached or made into an omelette.
Young people are recommended to eat two portions of fish a week, one of which should be oily. Oily fish, such as salmon, mackerel and pilchards contain lots of omega 3 fatty acids and are good for heart health. Fresh, frozen and tinned fish are all good options to choose.
Meat is a good source of protein, vitamin B12 and iron. A diet rich in iron will help prevent iron deficiency anaemia which is a common condition in teenage girls. Processed meats and chicken products should be limited as they are high in fat and salt and lower in iron.
Healthy 7-Day Meal Plan for Teens
To promote growth, a healthy weight and overall good health, teens need to eat a balanced diet that includes a variety of foods from all the food groups, including grains, fruits, vegetables, lean proteins and low-fat dairy. This sounds great, but getting your teen to eat right can be a challenge. Planning a weekly menu may help. To make the planning a little easier and foster better eating habits, work with your teen when planning the menu.
Make It a Good Monday
Make sure your teen starts every day right with a good breakfast, as eating a morning meal helps teens do better in school and makes it easier for them to manage their weight. A healthy breakfast for teens might include whole-grain unsweetened cereal with nonfat milk and a banana. If your teen brings lunch from home, pack a turkey sandwich on whole-wheat bread with carrot sticks, an apple and a cup of nonfat yogurt. Try going meatless on Monday at dinner, which might include whole-wheat pasta primavera served with a tossed salad, crusty Italian bread and a cup of nonfat milk.
Punch It Up on Tuesday
To punch up nutrition, include as many food groups as possible at each meal. For breakfast, your teen might enjoy a vegetable omelet with low-fat cheese and whole-wheat toast with a cup of calcium-fortified orange juice. A healthy lunch might include mixed greens topped with beans, dried cranberries and walnuts with whole-grain crackers and a container of nonfat milk. At dinner, make burgers using lean ground beef or turkey served on a whole-wheat bun with roasted red potatoes, steamed broccoli and a cup of nonfat milk.
Healthy Meals on Wednesday
For teens on the go, a healthy Wednesday breakfast meal might include a fruit smoothie made with nonfat yogurt, bananas, strawberries and peanut butter. For lunch, whole-grain unsweetened cereal with milk purchased from school and a cup of applesauce makes a good choice for teens who can’t refrigerate their lunch. At dinner, the whole family might enjoy baked chicken with brown rice and green beans.
What to Eat on Thursday
A bowl of oatmeal topped with raisins and walnuts with a cup of nonfat milk makes a healthy and filling breakfast for teens. For lunch, hummus stuffed into a whole-wheat pita with sprouts and sliced cucumbers and served with a pear and a container of nonfat milk makes a good choice. A healthy dinner meal might include broiled pork chops with applesauce, peas and a baked sweet potato.
Consider Leftovers on Friday
By the end of the week, you may be ready to clear out your fridge, so consider serving leftovers. Your teen might enjoy scrambled eggs with sweet potato hash and a cup of calcium-fortified orange juice for breakfast. For lunch, wrap Wednesday’s chicken in a whole-wheat tortilla with lettuce and sliced peppers and serve with cubed pineapple and a container of nonfat yogurt. Make a shrimp stir-fry with broccoli, carrots and low-sodium soy sauce and serve it with leftover brown rice.
Easy Saturday Meals
Whole-wheat bagels with peanut butter and cantaloupe makes an easy and healthy breakfast meal on Saturday morning. For lunch, your teen might enjoy whole-wheat English muffin pizzas served with mixed greens topped with low-fat salad dressing. At dinner, grill salmon and serve with orzo salad and grilled asparagus.
Finish the Week Right on Sunday
Blueberry pancakes for breakfast is a delicious way to sneak in fruit on Sunday; round out the meal with a glass of nonfat milk. A healthy lunch might include sliced chicken breast served on a whole-wheat roll with celery sticks and nonfat yogurt. Slow-cooked stew served with mixed greens and whole-wheat bread makes a healthy finish to the week.