Updated: 19-06-2025
Healthy Diet Plans For Teenage Girls
“Adolescent” is the other term used for “teenager.”
Generally, the age between 11 and 18 years is considered an adolescent.
Here are the healthy diet plans for a teenage girl.
Generally, teenagers between 11 and 18 years are considered adolescents.
Here you get detailed healthy diet plans for a teenage girl.
In the adolescent age period, both men and women will experience many physical and mental changes.
When there is no special concentration on their food in this age, teenagers will suffer from many eating disorders like anorexia nervosa, bulimia nervosa, etc.
These disorders are seen because of high pressure and low self-esteem.
This is the age when teenagers experience a lot of new things, especially girls.
They become beauty-conscious and stop eating food, while a few are addicted to junk food.
This leads to many health problems.
Never starve yourself or stop eating food to look beautiful. This way is not a proper diet format.
This process will impact health disorders for a lifetime.
If the teenager’s diet plan is poor or inappropriate, it leads to health issues like diabetes, sleeping disorders, kidney diseases, cardiac arrest, skin problems, nerve system damage, and many others.
To overcome these entire issues, one must follow these healthy diet plans for teenage girls.
Common Health Issues In Teenage Girls
- Anemia
- Irregular periods
- Skin
- Weakness
- Obesity
- Eyesight problems
- Mental disorders
- Depressions
- Headache
Skin-related problems are most common these days in teenage girls, with sun tanning being the main issue.
Overcome sun tan with these natural face packs and diet.
Daily Nutritional Requirements For A Teenager
Every girl must follow the proper diet to maintain their physique, to be healthy, to look beautiful, to stay fit and whatnot.
Stopping themselves from eating food is not at all good for one’s healthy body.
Here is the list of rich food which helps in all the possible ways to be fit and healthy.
- Calcium: Milk, cheese, yoghurt, soybeans, nuts.
- Vitamin C: Citrus fruits like oranges, lemons, grapes, and tomatoes.
- Vitamin D: margarine, cereals, and oily fish.
- Proteins: red meat, fish, pulses, green vegetables.
- Folate: brown rice, bread.
A teenager must intake the required amount of nutrients, calories, and proteins for the body.
Below is the list of calories and proteins depending on
Daily Food Items For A Teenager
Fruits
A teenager must eat fruits like apples, oranges, grapes, bananas, and others at least 3 times a day in limited quantity, as they improve the blood and immune system.
Meat / Meat substitutes
Foods like meat, chicken, and fish should be taken at least 2 times a day in very small quantities to provide the main proper mineral compounds in the body.
One can add meat substitutes like cheese, beans, eggs, and peanut butter to their diet instead of meat for a balanced diet.
Milk/yoghurt
Adolescents can consume 4-5 times a day, with one cup of yoghurt or 1 cup of low-fat milk in their diet.
Milk or yoghurt will produce enough energy for the body and keep teens active all day.
Vegetables
All fresh vegetables are healthy and help ward off all sorts of diseases.
For best results, add boiled veggies or raw veggies to your diet chart at least once a day.
Salads are the best thing to balance the diet properly.
Juices
Teenagers should drink as much juice as possible and avoid all cool drinks and other drinks.
Juice cleanses the body and removes all wastes and toxins from the body.
Both fruit juices and vegetable juices are good for health.
Juices like carrot, beetroot, tomato, or any fruit juice can be preferred.
Foods to Avoid
- Junk foods.
- Chocolates/candies.
- Cool drinks or fizzy drinks.
- Fast food or restaurant food
- Oily foods.
- Frozen food.
- The high content of sugar/caffeine.
Healthy diet food for teenagers according to servings:
- Breakfast: Never skip breakfast. Eat breakfast like a meal.
- Include fruits, boiled/raw veggies, brown bread, juices, dry fruits, and eggs in your menu.
- In-between snacks: In-between snacks are a good time to drink juices instead of drinking any beverages or hot drinks.
- Lunch: For lunch, add soups, salads, boiled veggies, sandwiches with multi-grains, veggies, and green leafy vegetable curries with chapatti or brown rice. Eat rice in a very small quantity.
- Evening Snacks: Evening snacks are generally meant to relax and re-energise oneself.
- So add more quantities of fruits, bread, juices, and milk to it.
- Dinner: Dinner should be eaten in very little and limited quantity.
- It is best to eat salads, soups, and fruits at night to maintain the proper diet.
Diet Tips for Teenage Girls:
- Eating food from time to time is a must.
- Never skip any of the meals.
- Eating in limited quantities does not lead to overeating, as you are on a healthy diet.
- Drink lots and lots of water
- Eat low-fat food.
- Prefer healthy food all the time.
- Eat only homemade food.
Exercises for Teenagers
Exercises are the best practice to maintain good body structure internally and externally.
Exercise will make your body perfect and healthier than ever before.
Regular exercise will achieve lifetime results.
Exercise like gym, aerobics, yoga, running, jogging and various other physical exercises will leave a very good impact on the body.
Exercises will help in strengthening the body, improve mental health, build up confidence, act as a stress buster, provide lasting energy, maintain good functionality of the immune system, and have various other benefits.
A girl who is following these healthy diet plans for a teenage girl should also take care of their health and follow this accordingly.
Stay healthy! Be fit! Be confident! Love yourself!
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