Mealįruit smoothie with Whole wheat Egg McMuffin orģ egg whites with 1 cup oatmeal and 1/2 a banana This meal plan sample aims at delivering the necessary calories that they need when training for sports. The athlete diet planĪthletes or sportspersons would need more calories than an average teenager with a not-so-active lifestyle. Eat heartily but sensibly like some of the sample meal plans given above. This stage of rapid growth and development can go awry if your eating habits go wrong. This is only a sample meal plan, and you may replace the dishes with other foods to make a complete meal plan for teens. The above plan can give a teenage girl the required amount of calories, between 18 (2). Quinoa pulao or multigrain roti (bread) with vegetables Grilled fish or chicken with cooked millets or brown rice or omelet Raw salad, a bowl of lentils and vegetables with rice or parantha (bread)Īny fruit or handful of seeds (like pumpkin or sunflower) orĬhicken tikkis (barbequed pieces) or boiled eggĪny fruit or a handful of seeds (like pumpkin or sunflower) orĪny fruit or a handful of seeds (like pumpkin or sunflower) or steamed sweet corn or sweet potato Grilled or steamed tuna or chicken with paratha or rice MEALĬottage cheese paratha with 1 medium bowl of vegetables or multigrain bread sandwichīuttermilk or fruit juice or coconut water This simple plan caters to the needs of vegans and vegetarians as well. This diet plan includes simple, healthy foods that you can get them to eat despite their packed routines. Teenagers have a busy schedule, and healthy meals might not often be a part of their to-do list. Putting them all together, we have compiled a couple of diet plans that could work for your teenager. Folate-rich foods - green vegetables, brown rice, fortified bread and breakfast cereals.Vitamin C rich foods - lemon, grapefruit, potatoes, tomatoes, and oranges.Vitamin D rich foods - breakfast cereals, oily fishes, and margarine.
Iron-rich foods - beans, poultry, seafood, dark green leafy vegetables, peas, iron-fortified foods.Calcium-rich foods - soya beans, tofu, nuts, milk products.Natural protein foods - red meat, pulses, cereals, green vegetables, and fish.Ideally, a teenage girl’s diet must include: Your girl’s diet must be prepared considering her age, weight, physical activity, and health conditions. There is no one-size-fits-all diet for teenage girls. To help you with that, we have created two sample meal plans that you can use as a reference to chalk up the ideal diet for your teen girl. But as a parent, you can help your daughter eat right and follow a healthy lifestyle. Teenage girls could become vulnerable to fad diets or come under peer pressure. Talk to your girl about healthy and unhealthy foods and explain why she should avoid junk food. Such food can lead to excess weight gain as our body doesn’t use up the junk food for anything good. Avoid junk foodsĪny food that offers no nutritional value qualifies as junk food and should be avoided. Substituting water for one 20-ounce sugar-sweetened soda will save you about 240 calories (4).” 9. Healthy people meet their fluid needs by drinking when thirsty and drinking with meals. So, drinking enough water will keep those hunger pangs at bay and the metabolism rate up.Īccording to the US Center For Disease Control and Prevention (CDC), “Getting enough water every day is important for your health. Not drinking enough water may also make the child hungry more often. Let your girl drink enough water to keep her body hydrated. You could also make your girl’s favorite desserts healthier by adding fruits, nuts, or crackers to it.Įliminating sugar altogether and at once, can create a craving for sweets and lead to indulgence in sugary foods. But if your child has a sweet tooth, you could switch to low-sugar and low-fat dessert alternatives, such as low-fat flavored yogurt, fruit salads, or low-sugar sweet treats.