Teenage Girl have to know

Adolescents aged 9 to 18 are likely to have insufficient nutritional intake to meet their needs and be as healthy as possible. As girls begin puberty and approach adolescence, they experience their greatest growth spurt, which peaks about two years after puberty and continues until two years after menstruation begins; this is a time when they have an increased need for certain nutrients to grow well.

Growth stalled at the same time that many young girls began to skip meals, eat out of the family, experience new social and performance pressures, and explore their identity independently of their families. The natural change in body weight and shape in adolescence, coupled with the unrealistic "ideals" of the beautiful or healthy woman, is a real problem for girls of this age.

Eat often with family

Teens who eat often with their family have better grades and are less likely to use drugs or alcohol. They are also more likely to maintain a healthy weight, are more likely to wait before having sex, and are more likely to develop a positive outlook for the future.

Preparing and sharing dishes together is an opportunity for families to discuss and support each other both nutritionally and in other aspects of life. At the table, it is possible to observe early signs of unhealthy weight control, which allows hasty intervention; eating disorders are prevalent especially among teenagers. Adolescent girls are sometimes very aware of their diet and can also provide good advice to adults around the table.

Eating for a healthy weight

 Maintaining a healthy weight is associated with many health benefits. In otherwise healthy girls, healthy weight is achieved through a balanced diet and an active lifestyle.

The formula used to estimate body mass index (BMI) differs between adolescent girls and adults; it is based on the growth charts of the World Health Organization. Use this tool to calculate your BMI if you are under 19 years old.

Lunch! lunch! lunch

 The first meal of the day is very important for teenagers who need early morning energy and nutrients so they can concentrate at school. Eating a nutritious lunch every day establishes a habit for all of life that contributes to good health. Eating in the morning also boosts metabolism, which helps maintain a healthy weight. Not having lunch is associated with an increased risk of obesity among girls. If the typical foods at lunch are not appetizing, be adventurous: a pizza can be a nutritious lunch.

Prepare healthy snacks

 Adolescent girls are likely to nibble often to meet their growing body needs. Keep nutritious foods close at hand for healthy snacks. Limit intake of sugar or beverages or artificially sweetened foods and focus on fruits, vegetables, yogurt, cheeses, nuts and seeds, lean protein and whole grains. Read the food labels at the grocery store and in the kitchen. We all have to learn about the foods we eat.

Move more, watch less screens

 Teenage girls need to move about an hour a day. Sedentary activities, such as computer work and television viewing, are associated with obesity and unhealthy eating disorders. Decrease the time they spend in front of the screens for less than two hours a day and encourage physical activity in your family and with friends. Not all teenage girls can safely go to school and return to school; however, physical education classes, after school sports activities, and domestic chores all count as everyday active work.

Calcium

Adolescent girls develop 40% of their skeletal structure between 12 and 14 years old. The majority of young Canadian women do not consume enough calcium. To make bones as strong as possible, they need 1,300 mg of calcium per day; it is ideal to spread this contribution throughout the day. The teens and pre-teens are the only time in life where girls can achieve bone strength that will last a lifetime.

CALCIUM - DID YOU KNOW?

1 cup of milk equals 24% of the daily

recommended dietary allowance2 ounces of cheddar equals 29% of the daily

recommended dietary allowance¾ cup of fruit yogurt equals 22% of the daily

recommended dietary allowance

Vitamin D

The body needs vitamin D. Young girls need about 600 IU a day, but many have difficulty getting it through diet alone. Vitamin D supplements are recommended, but avoid exceeding 2,000 IU per day as vitamin D accumulates in the body and is toxic when consumed in large amounts.

The iron

As soon as a girl starts menstruating, her body needs more iron than before. At the beginning of puberty, girls need 8 mg of iron a day; menstruation increases the daily intake to 15 mg, which is about the equivalent of iron intake in three or four servings of steak.

IRON - DID

YOU  KNOW?

¾ cup of cream of wheat equals 38% of the recommended dietary allowance¼ cup of roasted pumpkin seeds equals 31% of the recommended dietary allowance4 oz of steak equals 30% of the recommended dietary allowance

Factors to consider

Certain environmental and health conditions affect food. Eating disorders, type 1 diabetes or kidney failure and other health conditions require medical advice and support in the area of nutrition.Many people struggle with limited food access and difficult economic circumstances. Traditional foods can greatly promote healthy eating.Other environmental factors, such as family influences, culture, food marketing, socio-economic factors, geographic location, and access to nutrition information, also affect nutrition.