Nutrition for girls over 10 and teens

Girls 10 to 18, change as much and to establish your body for a lifetime of healthy eating habits now dietary needs.

spent With the busy lifestyle of a teenager, most of the family table weg.zu know.

Nutrition for girls and teens to 10

We see on the packaging recommended daily amounts (GDA) offer a useful recommended levels of key nutrients for a balanced daily diet for an average adult woman, but what about the girls estimates?



girls                        11-14 years          15-18 years

Calories                         1850                2100
Carbohydrate               230g                265g
Total sugar                      90g                105g
Fat                                    70g                  80g
Saturated fat                  25 g                 25 g
Fiber                                20g                  24g
Protein                             42g                  55g
Salt                                     6g                    6g


But even these values ​​have to be considered only average for these groups individual activity levels and growth spurts and not take the time.
Interestingly, low at this level, the GDA for fat and carbohydrates for women than for men.

Is. Sugar and salt are not so important, and it is important at this age are often the type of fat, rather than total fat should be monitored. The key here is that you know your child, you will know if they are. More or less weight and can help you to regain control, but you can not see the status of your vitamins or minerals


A teenager needs to diet

To see it in a few years, that every teenager goes through body great physical change is clear. Growing bone, a change in the physical and other natural shifts mean that a good food intake is important.

• food for energy. Boys and girls at this age should still be physically active, but everyone busy lifestyle "fuel" is urgently needed. Carbohydrates are often referred to as "mast", which is generally regarded as false, but they are essential for energy.

 His daughter delicious slow-burning brown bread, wholemeal pasta and oven baked potato dishes as bring about the idea of ​​energy sources - that calorie counting clock with high fat content, without accompaniment, and he wants them to remember to eat.

• Iron. Iron deficiency is common throughout the British diet and it is estimated that about 27% of young people suffer from iron deficiency - a similar problem in the age of twice the number of boys.

Remember that the teenage girl, of course, also lost blood during their monthly period, and while many girls may be relatively light each cycle, suffering from some young people from difficult times and also on their iron levels demands.

 Red meat and fortified breakfast cereals are good sources, but make sure that it is sure his daughter (for example, a glass of fruit juice), vitamin C at the same time the absorption of iron have to help that.

If she thinks that her daughter an iron supplement has needed time to be a problem for him, ask his GP to be. The girls also began his diet to experiment and skipping breakfast is a common mistake. It is usually triggered by the weight concerns, the data show that those who eat breakfast tend to weigh less about.

• Calcium. Many young people drink milk after childhood leave, but their bodies are still growing and a good bone strength depends on the amount of calcium (vitamin D and phosphorus) with. Not enough calcium in the coming years can cause brittle bones problems.

 Largely because of their misunderstanding girls they fatten off from dairy products. There is a big problem for the girls at this age because they need a lot of calcium, and the boys still usually eat dairy products, it is to be one of the first groups Products falling daughters.

Your daughter is not interested in drinking milk, other dairy products are trying to promote - it does not have to be high-fat calcium-rich.

How you can help

A teenager is not easy to control food - the food is often a kind of social life and the second is expected to more exciting things, so are ideal for breakfast on the go. Wish addition to define the freedom for many young people manifested spent the rest of the family in food in a short time.

You eat well in the "scare" do not want your teens, but it is a positive incentive to keep a balanced diet are:

• It seems that meals and cutting out whole food groups in any way to skip it more attractive or healthy to help for both sexes, but especially for young girls is widespread.
• If your daughter is sporty, he will soon realize that the food may well improve his fitness. Its good food to understand "science" what he feels or just with positive body "fitness" Encourage colleagues.
• Hormones for blotchy skin and hair as a tendency to fat, faster adolescents are at the root of the problems, but a balanced diet can help prevent aggravating the fewest problems.
• Remind your daughter that saves money on food at home!

Make sure that your daughter keep a well stocked fruit bowl on hand at all times, the "five a day" to try to make sure, and a diverse, balanced wardrobe and attractive, simple foods that refrigerator Share your teenager to could take the way out of the room or house.

Girls with anorexia or negative body image have very careful comments to be, this time at the time of eating disorders such as anorexia and bulimia can start to take a hold. understand Positive encouragement and your own daughter, also a great help for food on their own perspective, must be careful.