Diet For Teenage Girls: 9 Easy Tips And 2 Simple Diet Plans

Diet For Teenage Girls

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What is the one word that you are likely to find in every teenage girl’s vocabulary? Diet, of course! Most teenagers, especially girls, are particular about what they eat and how much they eat.

While some girls enjoy eating a variety of foods, others restrict themselves to just a few types of food for weight loss or to achieve a slimmer figure. Some tend to eat just too much of everything and end up being heavier than they should be.

Here, MomJunction talks about the importance of a healthy and balanced diet for teenage girls. Keep reading to find the right kind of diet for your daughter.

Importance Of A Balanced Diet For Teenage Girls

Most teen girls are conscious about their weight and appearance and tend to reduce their calorie intake to maintain their weight. What you need to tell your girl is that she can maintain an ideal weight by consuming wholesome food.

A healthy diet plan for a teenage girl should include:

  • Calories that the teenager needs for overall growth. The average calorie requirement for teen girls is 1,800 to 2,200 or more if the girl is physically active and plays a sport (1).
  • Carbohydrates, fats, and proteins needed for healthy physical development.
  • Vitamins and minerals for healthy growth.

A healthy and balanced diet helps the child develop healthy eating habits, which will aid her in the future. Therefore, you need to prepare a healthy diet for your teenage daughter.

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Tips On A Healthy Diet Plan For Teenage Girls:

Getting your teenage daughter to eat the right food is almost impossible. However, growing girls need more than just some food and water for sustenance. They need a complete diet that gives them the nutrition they need to grow into healthy and strong young women. Here are a few things you should keep in mind when formulating a diet plan for your girl.

[ Read: Healthy Foods For Teens ]

1. Plan your child’s meals

Follow a food guide or make a diet chart to plan your kids’ meals. The idea is to make your child’s diet complete with the nutrients that she needs to grow and stay healthy. A complete diet is one that has proteins, carbohydrates and fats. Avoid no-carb or zero-carb diets as they can have adverse effects on the child’s health.

Also, make sure that your teen has all the meals as planned. Breakfast, especially, must not be missed for it is the most important meal of the day that boosts metabolism and will kick-start her bodily functions too! Include fresh fruits and proteins in her breakfast as they will keep her full for longer and give her the energy to face the morning rush. Also, replace caffeine with fresh juices, smoothies, milkshakes or an occasional cup of tea.

2. Tell her healthy fats are good fats:

Since teenage girls are conscious about their weight, they will shy away from fats. However, not all fats are bad. Fattening foods are not good for your teen girl’s health, but she must know about the concept of healthy fats that are essential for healthy hair and skin. Fats keep our body well-hydrated and are necessary to obtain a certain portion of calories that the body needs. Encourage the consumption of healthy fats and ask your teen to steer clear of trans-fats, which lead to excess weight gain.

[ Read: How Many Calories Do Teenagers Need ]

3. Make a smart choice for ‘in-between’ snacks:

If your daughter feels hungry between meals, make her reach out for a fruit, a handful of dry nuts or seeds, roasted lotus seeds, boiled egg, etc. They are easy to eat, and packed with nutrients, thus making them a smart snack option.

4. Set a time for snacks:

The best time for snacks is in between breakfast and lunch. Another good time is after lunch and before dinner. While some may be okay with the idea of a late-night snack, it is good to avoid them, especially if the child wants to lose excess weight or can make a smart choice.

The child may include a glass of warm milk or 1-2 pieces of soaked dry fruits like figs and dates. You can also give her sugar-free or low-sugar energy bars. Ask her to avoid candy bars and snacks that simply pack in calories and offer no goodness.

5. Give a twist to lunch:

Make lunch interesting for your daughter by using the same ingredients differently.

For example, you can use the ingredients of a salad, such as veggies and boiled lentils, with a tortilla roll to make veggie or meaty wraps with a dash of cheese or tangy sauces. The bottom line is that your daughter should eat a filling lunch instead of nibbling on some salad leaves and protein bars.

[ Read: High Protein Foods For Teens ]

6. Keep the dinner light:

Dinner should have fewer carbohydrates, but must not be skipped. Prepare a healthy meal but keep it light. Simple dinner options for a teenager would include vegetable or chicken soups, salads with her choice of dressings, multi-grain pasta or multi-grain noodles. The idea is to combine nutrition with taste so that your child will eat it.

7. Prepare low-fat low-sugar desserts:

Too much sugar is bad. 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. You could also make your girl’s favorite desserts healthier by adding fruits, nuts or crackers to it.

Eliminating sugar altogether and at once, can create a craving for sweets and lead to an indulgence in sugary foods.

8. Make her drink plenty of water:

Let your girl drink enough water to keep her body hydrated. Not drinking enough water may also make the child hungry more often. So, drinking sufficient water will keep those hunger pangs at bay and the metabolism rate up.

According to the US Center For Disease Control and Prevention (CDC), “Getting enough water every day is important for your health. Healthy people meet their fluid needs by drinking when thirsty and drinking with meals. Substituting water for one 20-ounce sugar-sweetened soda will save you about 240 calories.” (2)

9. Avoid junk:

Any food that offers no nutritional value qualifies as junk food and should be avoided. Such food can lead to excess weight gain as our body doesn’t use up the junk food for anything good. It just accumulates as empty calories. Talk to your girl about healthy and unhealthy foods and explain why she should avoid junk food.

Teenage girls are vulnerable to fad diets or come under peer pressure. But as a parent, you can help your daughter eat right and follow a healthy lifestyle. 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.

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Diet Plan For Teen Girls

There is no one-size-fits-all diet for teenage girls. Your girl’s diet must be prepared considering her age, weight, physical activity, and health conditions. Ideally, a teenage girl’s diet must include:

  • Natural protein foods — red meat, pulses, cereals, green vegetables and fish
  • Calcium-rich foods — soya beans, tofu, nuts, milk products
  • Iron-rich foods — beans, poultry, seafood, dark green leafy vegetables, peas, iron-fortified foods
  • Vitamin D rich foods — breakfast cereals, oily fishes, and margarine
  • Vitamin C rich foods — lemon, grapefruit, potatoes, tomatoes, and oranges
  • Folate-rich foods — green vegetables, brown rice, fortified bread and breakfast cereals

Putting them all together, we have compiled a couple of diet plans that could work for your teenager.

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[ Read: Easy Breakfast For Teens ]

1. Healthy diet plan for students

Teenagers have a busy schedule, and healthy meals are not often a part of their to-do list. This diet plan includes simple, healthy foods that you can get them to eat in spite of their packed routines. This is simple plan caters to the needs of vegans and vegetarians as well.

Upon waking up 1-2 glasses of lukewarm water1-2 glasses of lukewarm water1-2 glasses of lukewarm water
Breakfast1 medium-size fruit,

omelet with paratha or multigrain bread

1 medium-size fruit,

cottage cheese paratha with 1 medium bowl of vegetables or multigrain bread sandwich

1 medium-size fruit,

vegetable vermicelli

or vegetable quinoa

Midday snackA handful of nuts or

yogurt with granola

A handful of nuts,

buttermilk or fruit juice or coconut water

A handful of nuts, or

a bowl of steamed sprouts

LunchRaw salad,

grilled or steamed tuna or chicken with paratha or rice

Raw salad, vegetable pulao and yogurtRaw salad, a bowl of lentils and vegetables with rice or parantha (bread)
Evening snackAny fruit or handful of seeds (like pumpkin or sunflower) or

chicken tikkis (barbequed pieces) or boiled egg

Any fruit or a handful of seeds (like pumpkin or sunflower) or

humus with baked nachos

Any fruit or a handful of seeds (like pumpkin or sunflower) or steamed sweet corn or sweet potato
DinnerChicken soup with sautéed vegetables or

grilled fish or chicken with cooked millets or brown rice or omelet

Vegetable soup with sautéed vegetables,

quinoa pulao or multigrain roti (bread) with vegetables

Vegetable soup with sautéed vegetables,

dosa (rice pancakes) or mixed lentils

Source: Nupur Agarwal, dietician

The above plan can give a teenage girl the required amount of calories, between 1800 and 2200 (1). This is only a sample meal plan, and you may replace the dishes with other foods to make a complete meal plan for teens.

This stage of rapid growth and development can go awry if your eating habits go wrong. Eat heartily but sensibly like some of the sample meal plans given above.

[ Read: Healthy Lunch Ideas For Teens ]

2. The athlete diet plan

Athletes or sports persons need more calories than an average teenager with a not-so-active lifestyle. This meal plan sample aims at delivering the necessary calories that they need when training for sports.

Athletes or sports persons need more calories than an average teenager with a not-so-active lifestyle. Choose meal portions such that your active teenage girl gets between 2,200 and 2,400 calories every day, to continue training and maintain a healthy weight.


Good eating habits=healthy children=healthy adults

It’s all in our hands, let’s believe in healthy eating. Healthy diets are not just about meeting the calorie intake requirements. They are about ensuring the teenager gets the required nutrition. It is about your little girl enjoying and relishing the food she eats. So, include a variety of foods in the diet, one each from the five food groups, as required. This helps in keeping the child happy and chronic illnesses away from her (3).

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