Introduction

An average teenage girl's diet is usually missing a lot of important nutritional needs. This is usually due to the lack of eating so that their appearance is more cosmetic. For example, studies have shown that 80% of teenage girls do NOT get enough calcium to build strong bones. This is why being healthy is so important. If you eat healthy as a teen, you can also grow up healthy.

Info/Picture: Queens Hospital

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Posted by Cole

Daily Caloric Requirements

How many calories the average teenage girl should be eating? On average the American teenage girl is recommended to eat 2000 calories of balanced nutrients and foods daily. This is what is recommended by doctors and nutrition specialist but of course not every girl is the same, so therefore what any teenage girl consumes will be different from what any other will, but this standard is what is recommended for all teenage American girls. What can affect the amount of calories needed for a girl, would be their age, body type, and activity level. For example the average 17 year old girl will eat more calories than the 14 year old average girl size of their bodies, and how many more nutrients that 17 year old will need to grow and be healthy than that 14 year old will. Also, the heavier,larger, taller girl with perhaps more fat, will eat more than the smaller, shorter, girl with less fat because of their different levels of metabolism and their need for more or less nutrients. And finally the girls who work out more and does a lot of activity will need to eat more food for energy to do their activities. Also they'll need more proteins to rebuild their muscles that have been worn down from working out. The intensity and and frequency and time of the work outs also plays a role in how much food that girl will eat, whether they're eating for proteins and strength or for more energy aerobic exercises.

Information from Marcia Wright via email

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cubiclediet.com

- Dylan Takamori

Daily Intake of Macronutrients

For girls you need to be sure to get your daily requirements of macronutrients. Although the results of eating correctly may not show right now, in the long run eating right will benefit your health greatly. To make strong bones for age 9 to 18 you need atleast 1,300 milligrams of calcium and 400 units of Vitamin D everyday. Making strong bones will help prevent osteoporosis. No more than 30% of you diet should come from fats. and out of that 10% you should limit your saturated fats to less than 10%. Fats provide the body with insulation and slow burning fuel that your body can store. If your on a 2000 calorie diet you need 2 servings of protein that add up to 6 ounces of meat. Proteins help the cell repair process. And the last macronutrient that you need is carbohydrates which provide fuel for the bodies energy. You need atleast 300 grams of carbs per day.


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-Noah Luat

Specific Good and Bad Foods

For a teenage girl it is very important to eat calcium-rich foods. Some foods that are very rich in calcium are Eggs, Milk Chocolate, Broccoli and many more. Other foods that are "calcium fortified" which means that the calcium is added to it are also very good for you. These foods include Orange Juice, cereal bars, and frozen waffles. Also for all teens, including girls, it's good to make at least half of your grains eaten whole grains for added fiber and low fats and sugars, and to vary your veggies eaten to supply different nutrients. When choosing your meats, make them lean with low fat, and eat you're dry beans, pea, and nuts, for added proteins. When choosing fruits it's good to avoid canned fruits and eat whole fruits, and fruits in vitamin C. Some examples of these are...

Lean meats, and other proteins:
Lean meat, poultry, fish
Ground beef, lean
Chicken, with skin, fried
Bologna
Egg
Dry Beans and peas
Peanut Butter
Nuts

Bread, Cereal, Rice and Pasta:
Bread
Hamburger Roll
Tortilla
Rice, Pasta
Breakfast Cereals
Pancakes
Croissant
Doughnut
Danish
Cake, frosted
Cookies

Fruits and Vegetables:
Vegs, cooked
Vegs, leafy, raw
Vegs, nonleafy, raw
Potatoes, scalloped
Potato salad
French fries
Whole fruit
Fruit, raw or canned
Fruit juice, unsweetend
Avacado
Melons, raw

Also try to avoid large amounts of oils, sugars and empty calories such as alcohol, sugary candies, and oils in fatty foods like fast foods.

Info:
http://www.keepkidshealthy.com/adolescent/adolescentnutrition.html
Pictures:
thevitaminm.wordpress.com
preparednesspro.wordpress.com
www.dashdiethypertension.info

-Dylan Takamori

3 Day Dietary Plan

Day 1

Breakfast:

- Bowl of Special K  cereal w/ skim milk

- Glass of OJ

Lunch:

- BLT w/ whole wheat bread

- Apple or orange (or both)

- Water

Dinner:

- Pasta (include either tomatoes, broccoli, mushrooms, onions, spinach, or cabbage)

- Juice or water

Day 2

Breakfast:

- Strawberry/Banana Parfait w/ 99% fat free yogurt

Lunch:

- Peanut butter and apple sandwich w/ whole wheat bread

- Carrots

- Water

Dinner:

- Lean cuts of beef

- Brown rice (not too much shoyu)

- Salad topped w/ beans, tomatoes, onions, and ranch dressing

Day 3

Breakfast:

- Acai Bowl (acai berry smoothie topped w/ strawberries, blueberries, raspberries, bananas, granola, and honey)

Lunch:

- Turkey wrap (include your choice of vegetables)

- Apple

- Water

Dinner:

- Hamburger (include tomatoes, lettuce, onions, and sprouts)

- 1 Kit-Kat

- Juice or water

Pictures: 

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Posted  by Cole

Conclusion

Now, we all know that no one will follow this diet or eat only healthy foods for the rest of their life. But if you just try a little to eat healthier, sleep a little longer, and exercise a little more, then it will benefit your health in the long run.
-Noah Luat