Healthy Diet To Lose Weight For Teenagers – Adolescence is a period of many hormonal changes, and it can be clearly seen in the case of girls. They want to keep their figure, which is why this post on diet for teenage girls can come in handy. During their teenage years, girls become aware of how they look and present themselves. But as a parent, you are sure to worry about whether they are getting an adequate amount of nutrients or not. Dieting does not refer to fasting or just living on a liquid diet. Its main aim is to have a balanced and healthy diet and cut those extra calories. So what is the right kind of diet for your girlfriend? Read on as we tell you about the importance of a balanced diet for your teenage girl and tips for maintaining it.
Having a diet plan is good because it will teach discipline and create awareness of what you eat each day. But sometimes, that diet plan could become unhealthy.
Healthy Diet To Lose Weight For Teenagers
Any diet that contradicts these points could be considered unhealthy. If a diet plan is restricting certain food groups such as carbohydrates or fats, it could be unhealthy because the body needs all of this but in moderation. Therefore, it is not recommended to follow unhealthy diet plans to reduce weight or increase muscle growth in short periods of time.
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If your girlfriend is overweight or obese, then it is good to consult a dietitian for a customized diet plan rather than following any random diet online.
When your breathing stops and restarts frequently while you sleep, loss of muscle mass and bone density, poor concentration, and fatigue (5).
Before jumping into the diet plan, we will give you some tips that may clarify the importance of a healthy diet plan for teenage girls.
Most teenage 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 girlfriend is that she can maintain an ideal weight by eating healthy food.
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A healthy, balanced diet helps the child develop healthy eating habits, which will help her in the future. Therefore, you need to prepare a healthy diet for your teenage daughter.
It is a good idea to eat it only when you are hungry. So, teach your teen to be aware of his hunger signs, such as grumbling guts, stomach pangs, and dry mouth (6).
Growing girls need more than some food and water for nourishment. They need a complete diet that gives them the nutrition they need to grow into healthy and strong young women. Here are some things you should keep in mind when formulating a diet plan for your girlfriend.
Follow a food guide or make a diet chart to plan your children’s meals. The idea is to supplement your child’s diet with the nutrients she needs to grow and stay healthy. A complete diet is one that contains proteins, carbohydrates and fats. Avoid low-carb or low-carb diets as they can have a negative impact on the baby’s health.
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Also, make sure that your teenager has all the meals as planned. Breakfast, in particular, cannot be left out, as it is the most important meal of the day that boosts metabolism and will also start her body functions! Include fresh fruit and proteins in her breakfast as they will keep her full 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.
Since teenage girls may be conscious of their weight, they will shy away from fats. However, not all fats are bad. Fattening foods are not good for your teenage girl’s health, but she needs to know about the concept of healthy fats that are necessary to absorb some nutrients and produce important hormones (3). Fats keep our body well hydrated and are necessary to obtain a certain amount of calories that the body needs. Encourage consumption of healthy fats and ask your teen to steer clear of trans fats
XCreated by adding hydrogen to vegetable oils to make them solid, which leads to excess weight.
If your daughter feels hungry between meals, reach for fruit, a handful of dry nuts or seeds, roasted lotus seeds, boiled eggs, etc. They are easy to eat and packed with nutrients, making them a smart snack choice. .
Healthy Weight Loss Tips For Teens
The best time for a snack is between breakfast and lunch. Another good time is after lunch and before dinner. Although some may be okay with the idea of late night snacks, it is best to avoid them, especially if the child is trying to lose excess weight or can make a smart choice.
The child can include a glass of warm milk or 1-2 pieces of soaked dry fruits such as figs and dates. You can also give her sugar-free or low-sugar energy bars. Ask her to limit candy bars and snacks that only pack calories and do no good.
For example, you can use salad ingredients, such as veggies and cooked 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.
Dinner should have less carbohydrates but it cannot be skipped. Prepare a healthy meal, but keep it light. Simple dinner options for a teenager would include vegetable or chicken soup, salads with your choice of dressing, multigrain pasta, or multigrain noodles. The idea is to combine nutrition with taste so your baby will eat it.
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Too much sugar is bad. But if your child has a sweet tooth, you could switch to low-sugar and low-fat dessert options, such as low-fat flavored yogurt, fruit salads, or low-sugar sweet treats. You could also make your girlfriend’s favorite desserts healthier by adding fruit, nuts or crackers.
Eliminating sugar altogether can lead to cravings for sweets and indulgence in sugary foods.
Swap your child’s usual snacks for healthier alternatives. For example, lollies with dried fruit, ice cream with low-fat frozen yogurt, hot chips with baked potato chips, and chocolate bars with low-fat chocolate milk (4).
Let your girl drink enough water to keep her body hydrated. If he does not drink enough water the child may be hungry more often. So drinking plenty of water will keep those hunger pangs at bay and the metabolism rate up.
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According to the US Centers 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 they are thirsty and by drinking with meals. Replacing one 20-ounce sugar-sweetened soda with water will save you about 240 calories (4).
Any food that offers no nutritional value qualifies as junk food and should be avoided. Such food can lead to weight gain because our body does not use the junk food for anything good. It just accumulates as empty calories. Talk to your girlfriend about healthy and unhealthy foods and explain why she should avoid junk food.
Teenage girls may be at risk of fad diets or peer pressure. But as a parent, you can help your daughter eat right and lead a healthy lifestyle. To help you with that, we’ve created two sample meal plans that you can use as a reference to chalk out the best diet for your teenage girl.
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.
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“It is always recommended to have regular small meals throughout the day to maintain healthy blood sugar, metabolism and energy levels. It is best to start the day with a breakfast full of protein and fiber to maintain optimal health.”
Putting them all together, we’ve put together a few diet plans that might work for your teen.
Teenagers have busy schedules, and healthy meals may not often be part of their to-do list. This diet plan includes simple, healthy foods that you can find to eat despite your packed routine. This simple plan also caters to the needs of vegans and vegetarians.
Any fruit or handful of seeds (like pumpkin or sunflower) or steamed sweet corn or sweet potato
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The above plan can provide the necessary amount of calories for a teenage girl, between 1800 and 2200 (2). This is just a sample meal plan, and you can replace the dishes with other foods to make a complete meal plan for teenagers.
This phase of rapid growth and development can be disrupted if your eating habits deteriorate. Eat heartily but mindfully like some of the sample meal plans given above.
Athletes or sports people would need more calories than the average teenager with an inactive lifestyle. This sample meal plan aims to deliver the necessary calories they need when training for sports.
1 whole wheat English muffin with 1/2 cup cottage cheese, 1/4 cup walnuts, 1 tsp honey, and
