According to the Centres for Disease Control, adolescent obesity increased from 5 to 18.1% between  1976 to 2008. Teenage girls are particularly seMarch 22, 2012ealth consequences from being overweight. Some teenage girls of normal weight develop disordered eating habits such as skipping meals, starving themselves or binging in an effort to become thin.  A healthy diet for a teenage girl looks much like that for an adult, but because she is still growing, nutritional balance and establishing good habits are even more important. 

The saddest part of the eating disorder epidemic that appears to be on the increase in the Western world is that perfectly healthy, normal young girls who are growing at THEIR rate, are bombarded by a perception that to be attractive, successful, popular they need to be a certain dress size which has shrunk with the decades.

Health Consequences of Poor Eating Habits

Teenage girls need to take in an appropriate number of calories, neither too many nor too few, to provide energy for their daily activities, to obtain important vitamins and nutrients, maximise height potential, and maintain a healthy weight. Being obese in adolescence potentially results in a lifetime of health problems.

Overweight teenagers often develop early onset of chronic conditions such as heart disease, high cholesterol, high blood pressure, type 2 diabetes, asthma and sleep apnea. The Centres for Disease Control also point out that being overweight can undermine a youth's self-esteem, setting them up for poor academic and social performance.

At the other extreme, teenage girls who starve themselves or binge and purge do not eat enough calories and risk nutritional deficiencies resulting in anaemia, irregular periods and poor bone development.

A Healthy Diet

A healthy diet for a teenage girl features a balance of carbohydrates, fats and proteins. Do not shy away from healthy fats, like those found in nuts, olive oil and avocados; obtaining about 25 to 35% of your daily calories from these sources helps with vitamin absorption, healthy skin and hair and hormone regulation. Carbohydrates, like whole grains and fresh fruits and vegetables, provide energy and nutrition. Because they digest slowly, eating about 50 to 60% of your daily calories from these good sources will keep you from getting too hungry during the day. Calcium, available in low fat dairy such as milk, cottage cheese and yogurt and in dark green vegetables, is especially important to support growing bones and prevent weak bones later in life.

Types of Foods to Include

Giving girls the tools to make healthy choices can help them manage their weight and gradually lose pounds; or perhaps prevent them from developing unnatural eating habits that can explode into a full-blown eating disorder. Teenage girls are more likely to skip meals because they are self-conscious eating in front of other people or because they believe it will help them lose weight.

Strive to eat breakfast every day because it fuels your morning and prevents overeating later in the day. Choose whole wheat toast with peanut butter or pour a bowl of whole grain cereal or porridge with low fat milk. If you run out the door, grab a low-fat yogurt and a banana, or blend an all-fruit smoothie to pour into a to-go cup/bottle.

At the lunch line, your choices might be limited but skip the fries and burger or pizza and go for a grilled chicken sandwich with a baked potato instead. Better yet, bring your own lunch that might include a turkey or chicken sandwich on whole wheat, yogurt and fresh fruit. Snack on fruit, small servings of trail mix, air-popped popcorn, or 200 calorie energy bars. Experiment with foods like cut-up vegetables and hummus.

At dinner, a teenage girl can help plan and prepare the meal. Whole grain pasta with marinara or tomato sauce and a side salad can be made by the most novice of cooks.  For the vegetarian, Quorn or soya alternatives are an excellent low-fat alternative – the added bonus being that they are full of protein and low in calories allowing a hungry girl to eat a little more than she might with the animal alternative.

Foods to Avoid

Teenage girls should, as should everyone, limit processed and fast foods to help keep calories in check. Cut back on empty calories first, those found in full sugar fizzy drinks and sweets, to help reduce calories, without sacrificing nutrition. Significantly reduce intake of saturated fats, those found in fatty cuts of meat (like fast food burgers and bacon) and cheese and butter. Try to eliminate trans fats altogether, this man-made fat is found in processed baked goods, snacks and many fried foods.

Let your teenager go shopping with you and choose products without "partially hydrogenated" oils in the ingredient list. Limit intake of refined carbohydrates though as well, like snack crackers, crisps muffins, biscuits and white bread, because these offer limited nutrition and spike blood sugar.

Other Strategies

Too much weight loss too fast can interfere with growth. Do not fall for fad diet claims and indulge in diet pills; these strategies are likely to fail and may be dangerous for still-growing youth. Labelling foods as "off-limits" can backfire and lead to bingeing or secretive eating. Learning to include all foods, but in moderation, helps a teenage girl successfully manage her weight. Keep teenagers active, for at least 30 minutes a day up to 6 days a week.

Eating Plan for Teenage Girls

Good eating habits begin during adolescence. According to the Centres for Disease Control and Prevention, 17% of children and adolescents are obese. Creating an eating plan for teenage girls not only helps prevent obesity, but it also ensures that they receive vital nutrients for optimal growth and development. Speak with a registered dietician to create a personalised eating plan to meet your daughter's specific health needs.

Balanced Meals

Adolescent girls who are sedentary, moderately active and active need at least 1,800, 2,000 and 2,400 calories per day, respectively. These calories should come from a balanced diet that contains lean protein, low-fat dairy, whole-grains, fruits and vegetables. My Plate, offered by the U.S. Department of Agriculture (www.choosemyplate.gov), helps determine specific portion sizes because requirements vary by age, weight and activity level. Another important aspect of creating balanced meals includes making sure that your daughter eats breakfast, which is the most important meal of the day, and limits her snacks to fruits, vegetables and other foods low in salt, sugar and fat.

Calcium

Any eating plan for teenage girls must include adequate amounts of calcium. During adolescence, calcium builds strong bones and protects against bone loss or osteoporosis, which may occur later in life. However, as suggested by Healthy Children (www.healthychildren.org), two-thirds of adolescent girls in the United States and UK do not meet the daily requirement of 1,300 mg of calcium per day. Good sources of calcium include dark leafy vegetables such as spinach, kale and turnip greens, broccoli, milk, yogurt, cheese and fortified cereals.

Iron

Teenage girls have an increased need for iron as a result of menstruation. Iron deficiency causes anaemia, which limits oxygen flow throughout the body. Girls who have iron-deficiency anaemia may experience fatigue, weakness and decreased immunity. The daily recommended intake of iron, which is found in plant and animal food sources, is 15 mg per day. Healthy options include lean meats, eggs, fortified cereals and oatmeal, legumes, spinach and raisins.

Zinc and Fibre
Zinc and fibre are also important nutrients to include in a teenage girl's eating plan. Zinc is an important part of sexual development and maintaining a strong immune system, and fibre aids digestion and prevents constipation. According to Healthy Children, three out of four girls do not eat the required amount of 12 mg of zinc per day. Chicken, fish, lean red meat, oysters, seeds and nuts are good sources of zinc. Girls ages 14 to 18 need 25g of fibre per day from fruits, vegetables and whole grains.

Exercise is not just for boys and doesn’t have to be humiliating. Done right, it’s a great way to get strong and healthy.

 

March 21, 2012

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