Healthy food for healthy growth of human body is the most important matter to consider for longevity of life. The recent study has lots of reports of different kinds of disease like coronary heart disease, cancer, eating disorder, stroke and have long term health problem. Diets for teenage girls are healthy eating habits that contain iron supplement, different vitamins and minerals. These vitamins and minerals promote childhood and adolescence health which have long term effect on healthy living.
What is a teenager or A teenager age range from 13 to 19 but the perfect age of a teenage girl is 14. In this age, a teenage girl gets an increased shape of body This age time is so sensitive and need to be focused more about eating habit. In the U.S, teenage girls don’t have any willingness to take foods that are full of nutrition.
Common Problems of Teenage Girl
Intellectual development, health living and physical growth are the key areas to develop teenage girl’s health. In the United States of America, teenage girls most often are not careful in taking foods that contain nutrition. They are highly habituated of taking sugar sweetened beverages, soft drinks, refined grains, saturated fat and trans fat based foods. Anemia, Overweight or obesity, eating disorders, high blood pressure and cancer are common among the teenage girls of this nation.
Some Food & Tips Diets For Teenage Girls
In the United States, Anemia is common health complications in teenage girls. Anemia is a condition in which blood cells have shortage of red blood cells. Anemia may be varied on different cases but in the United States, Iron deficiency is common problem for teenage girl. These deficiencies need healthy diets for teenage girls and enough iron to produce red blood cells. Iron is one of the most important part of red blood cells which is called hemoglobin and carries oxygen to every cell in our blood and this oxygen produce energy of every cells.
Teenage girls lose blood in one significant way that is monthly menstruation and this monthly menstruation cause deficiency of iron and blood. Now if Iron is not taken on time and proper way then, teenage girls may face this health complication like anemia. When a teenage girl has anemia, she is physically sick and The common sufferings of teenage girls for iron deficiency are tiredness, headache or dizziness. So the best healthy food for teenage girl should be iron rich foods to refill iron in the body and supply energy for every cells.
Lean meats, poultry and fish
Teenage girls have shortage of blood for menstruation and they need more iron to produce blood to balance. If teenage girls have shortage of iron or needed blood, they will feel tired, their physical appearance will be fade and pale and these deficiencies make teenage girl distracted from productivity. So lean meats, poultry and fish do supply enough iron to produce needed blood for teenage girl. Two or three times of Every week intake of lean meats, poultry and fish are so helpful for teenage girls. These foods also supply protein which is required by the body of teenage girls. Lean meats, poultry and fish are always healthy diets for teenage girls.
After menstruation, a teenage girl needs blood to refill needed portion for her body. About 18 milligrams iron is required to produce blood in the body. Consumption of oatmeal everyday morning is going to meet the requirement of 6.3 milligrams of iron. Bran flakes are also sources of iron. 1 cup of bran flakes is like intake of 11 mg iron. Iron minerals is also available in wheat and wheat germ, cream of wheat and wheat flakes are good iron fortified cereals. However, as teenage girl, you start with your day breakfast with fortified cereals and a glass of juice or milk.
Dried fruits (apricots, raisins, prunes)
Dried fruits like apricots, raisins and prunes are high in iron. It is a kind of non heme iron that is available only in plant foods like dried fruits, beans, whole grains and beans. High intake of iron is coming from dried fruits and a teenage girl should eat dried fruit to boost the level of blood in the body. Almonds are also good sources of iron. So to ensure supportive diets for teenage girls, they should be focused more to take dried fruits specially to increase level of red blood cells. It is so important to note that shortage of iron especially leads to headache, vomiting, nausea and dizziness for a teenage girl.
Leafy green vegetables
Most of the iron in the human body is present in red blood cells and production of cells is supplied by iron intake. A teenage girl is growing and taking iron rich foods is so important. So you need to take iron to replenish iron in the red blood cell. Iron is present in a variety of plant foods like leafy green vegetables. Leafy green vegetables are spinach, broccoli, peas, kale, asparagus, Brussels sprout etc. it will be always best if your intake of leafy green vegetables are raw forms and try to keep little amount of leafy green vegetables in your every meal. It is obviously healthy diets for teenage girls.
Whole grains like brown rice, wheat bread are full of folic acid, iron and fiber. You need to plan oatmeal for breakfast and a sandwich with wheat bread at lunch and brown rice for dinner. The nutritional value of this food works to supply energy for every part of a teenage girl. Placenta is the organ to deliver nutrients and oxygen and takes away carbon dioxide. Fiber plays a vital role in constipation system and makes you take more nutrients foods to enhance healthy development of a teenage girl.
Eggs may be favorite foods to Teenage girl. Two eggs contain 2 milligrams of iron and it means that requirement of 18 milligrams may be replaced by 2 milligrams from two eggs. It is also great source of protein that is also required by teenage girl’s body. Eggs are naturally healthy foods and it is heme iron that is from animal based foods.
Beans may be of different black beans, white beans, lentils, and black eyed peas. Beans in not only a good source of iron but also contains protein, fiber, folate calcium. So beans should be regular in your meals list for its high nutritious value. As they have fiber and antioxidants so there is no side effect of taking beans. Research also says that taking beans means developing cognitive function.
However, deficiencies of iron and red blood cells may also lead to death. This health complication may occur if pattern of foods changes according to teenage girl’s taste. Right foods will define right health and teenage girls should be so careful in taking care of their health. Otherwise, it won’t be something good for the health of the teenage girls.
Having Obesity is defined by when a person’s weight is higher than normal weight according to height. Obesity is considerably a big problem in the United States and it is on the rise. About 17 percent of children or teenage girl are obese. Obesity is a problem that is easy to detect but difficult to bring it under control. Obesity is whole life’s expenditure as it is linked with many more health complications and ultimately lowers long life expectancy. However, Factors that are behind this obesity are poor eating pattern, lack of physical activity and genes. The risk of increased risks of obesity are also heart disease, high blood pressure, hormonal change, joint pain, diabetes, breathing problem, depression, anxiety and many more.
This obesity for teenage girl may be curse as they may not look pretty when a teenage girl is obese. A teenage girl should be nice and slim in line with her body fitness and appearance but they may be less popular, less beautiful and distracted from the eyes of friends, peers and dear ones when they are obese. So here we will discuss about some foods which loses weight for teenage girl.
The best way to lose weight for teenage girl is to reduce the amount of calories taken from foods. Burning 500 calories means reducing 1 pound weight weekly. So it is so important to be focused on foods and healthy foods choice may be the best way to reduce weight loss. Planning and following a good food guide is also effective for weight loss. It may be so difficult to follow that food guide but a teenage girl must maintain good foods.
Fruits and vegetables
Fruits and vegetables are always healthy diets for teenage girls and good for health. Fruits and vegetables do have antioxidants and different vitamins, minerals which are needed for teenage girl. Fruits like banana, apple, strawberries, oranges. In the same way, vegetables are going to be better options to lose weight for teenage girls. Vegetables like kale, spinach, beans, cabbage are high in vitamins and minerals and low in fat. So the suggestion when you are eating breakfast, lunch or dinner, you need to add those fruits and vegetables in your diet as balanced way. Adding some foods that cause weight gain is the wrong way to gain weight. So fruits and vegetables are the best options and you should try to eat as much as possible.
Fiber rich foods
Fiber is very important for human health. Another thing is to be noted that if you don’t like to drink much water than needed, you may opt for foods that can supply enough water in your body. These foods are cucumber, water melon, citrus fruits, cauliflower, green peppers, and spinach and so on. These foods are also great sources of water that can hydrate your body with the supply of 80% water. Even, in the summer time, the need of water goes up and in this time it is so essential to drink plenty of water. If needed you should carry a bottle of water where you travel or move on. By taking these fiber rich foods are going to be healthy weight loss for teens.
you should be more focused to be hydrated and take foods that keep you hydrated. According to different study, you should drink at least 8 glass of pure water. Being adequately hydrated can help to ward off fatigue, keep hunger at bay, boost metabolism and lose weight. “It keeps your body running efficiently, allowing it to work smarter, not harder,” said Caroline Passerrello, a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics. Even most of the health concerned people drink one glass of water before having meal to take fewer calories from foods. The standard intake of water may be two glasses of water after your full meal and one glass of water for any snacks
Avoid processed and junk foods
In the USA, intake of processed foods is on the rise and these processed foods are soft drinks, sugar sweetened foods, fruit juice and foods with high fat and most of the teenage girl’s first choice is on those foods that have less nutrition. In the same way, the risk of early obesity, diabetes, cardiovascular and cancer is also increasing. If you have already gained weight, so you should know why are processed foods bad and need to remove list of processed foods in pursuing easy ways to lose weight for a teenage girl. If you are already diagnosed with type 2 diabetes, you need to avoid these processed foods.
As a teenage girl, you know you and represent you as attractive girl. When you are obese, you don’t have any concentration and distracted from the friends and society. so disheartenment is common. Obesity is not a problem that can’t be solved. It may be solved if you have strong determination that you must do it. Then, you make foods list discussed above and take physical activity. Your determination can make fit and lose weight.
Sleeping disorder has been a health complication in recent years in the U.S. Insomnia is the most common disease for teenage girls. The standard time of sleep for teenage girl is 7-8 hours but when this duration is achieved, then it may be called sleeping disorder. Many research also find that obesity causes due to sleep deprivation. So better sleeping for teenage girls is one of the most important factor for good health. Here we are discussing some foods that boost sleep.
You as teenage girl may be depressed or anxious for simple reason or you can’t control your emotions and you suffer from silence or mood loss. Those complications often occur when central nervous system does not work smoothly and appropriately. So it is so important to develop your central nervous system and walnuts may play significant role. Walnuts contain omega-3 fatty acid which improves central nervous system and ensure nervous system jolly always. Clinical study and evidence have found that those who have weak nervous system take nutrition from walnuts. Even those who eat walnuts on regular basis have no symptom for weak nervous system. It will boost sleeping condition.
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When you are feeling tiredness or sluggishness, almonds are helpful in reducing tiredness or sluggishness. Almonds contain copper, zinc, potassium, manganese which produce enough energy in the human body. So when you are feeling fatigue, a handful of almonds may work instantly to get back you in full energy. Even almonds also remove mental tiredness and improves sleep conditions.
You may also like to know : Almond 10 amazing benefits for our health.
Teenage girls’ sleep deprivation is common and it breaks the concentration in the class room. They don’t pay heed to their teacher and they can’t perform better as they have problems of headache, dizziness and anxiety due to sleep deprivation. Cherry juice is one of the important drinks which boost sleep and it removes insomnia as it improves melatonin.
Having trouble in getting sound sleep for teenage girls leads to more health complication. It is also one of the mental illness when a teenage girl doesn’t have enough sleep according to need. Honey is historical and healthy foods and it has natural sugar which increases insulin level slightly and allows tryptophan to enter brain. A spoonful of honey is going to make difference to add restful and enough sleep for teenage girls.
Calcium is helpful for the brain to use the tryptophan and it has unbelievable elements to generate sleep enhancing melatonin which produces better sleep if teenage girls already suffer this sleep deprivation. However, Dairy product like cheese can help for boosting sleep.
Feeling unhappy by teenage girls is the most common fact when they are not satisfied with sleep and don’t have sound sleep. This shortage of sleep ultimately affects study and normal life. There are some foods which harm sleep and these foods should be avoided. These foods are caffeine induced foods, spicy foods, alcohol and heavy meals before bed time.
Eating disorder is also a significant health complication due to lack of healthy diets for teenage girls which may lead to serious medical illness like anorexia nervosa, bulimia nervosa and binge-eating disorder. This health complication is highly seen among young adult and teenage girls. It also day by day affects physical condition and mental health. Research show that there is high rate of death in relation to anorexia that is called mental disorder. The symptoms of eating disorder may be some weight loss or weight gain. Teenage girls often face this problem and become thin, frail, obsessed, depressed and afraid of anything that they are going to do. This also may lead to suicide. The most common matter about eating disorder that is found among teenage girl is skipping meal or no interest in taking foods. Even there are also some factors like genetic, psychological and emotional and social.
It is life killing condition that may kill someone’s life very slowly. When teenage girl is affected with anorexia, they think that they are overweight and it is better to eat less. But the fact is they are not overweight at all. They also limit calories and eat very small. So if someone avoids foods, then they lose needed nutrition for the health and health goes to risky level. It is kind of eating less willingly.
People having this disorder eat more as they think that they are thin. So it is so important to take more foods to get weight. They are out of control in taking which foods that can benefit for their health. In a single meal, you are fond of taking a large of amount of foods. Eating a large amount of foods at a time is healthy at all. It may be very risky for the health of teenage girls.
Binge eating disorder
It is very unhealthy when you are eating too much foods in spite of not being hungry. You may eat more foods than needed. It causes obesity and many more health complications. This eating disorder may lead to overweight. There is limit of eating quantity that means eating at required level is going to make sure of your better health.
Common health problems of eating disorder
Eating disorder is very risky for teenage girl and it has some serious health illness like depression, infertility, brain damage, unattractive physical appearance, chronic damage to heart. Teenage girls distract from study and school activity and they can’t perform well in learning session.
How to Get Rid of It
A child is eating what you are eating. This family culture should be formed and embedded from very childhood to make sure that age like teen level can be habituated of eating at the level that is needed by their body. Obviously there are some ways to ensure a better and healthy life for teenage girls. Practice of eating healthy foods like fruits, vegetables, whole grains and water should be started from very early life of a child so that they don’t face eating disorder. When this complication is found, it is so urgent to look for help from health provider.
Eat foods as medicine or you have to pay price for medicine for foods that you don’t consider as medicine. When we eat foods that less nutrition but they may be tasty, aftermath of these foods are leading you to some health complications. So teenage is a time when diets for teenage girls are required to form healthy body and live longer and happier than before.