Here is a guideline for healthy eating for teenage girls. It is recommended that teenage girls eat the following servings per day:
* 5-11 servings from the bread, cereals, rice, pasta, noodles group
An example of one serve is 2 slices of bread; 1 medium bread roll; 1 cup of cooked rice, pasta or noodles; or 1 1/3 cup of breakfast cereal flakes.
There is an allowance of about 30g a day for poly or monounsaturated fats and oils that can be used to spread on breads or rolls or used elsewhere in the diet.
* 4 servings from the vegetables, legumes group
An example of one serve is 75 grams or 1/2 cup cooked vegetables; 1/2 cup cooked dried beans, peas, lentils or canned beans; 1 cup of salad vegetables; or 1 small potato
* 3 servings of fruit
An example of one serve is 1 medium apple; 2 small pieces (150g) of fruit (apricots, kiwi fruit, plums); 1 cup of diced fruit pieces or canned fruit; 1/2 cup of fruit juice; or 1 1/2 tablespoons of sultanas.
* 3 servings from the milk, yoghurt, cheese group
An example of one serve is 250 mls of fresh milk; 250ml of calcium fortified soy beverages; 40 grams (2 slices) of cheese; or 200g (1 small carton of yoghurt).
* 1 serving from the lean meat, fish, poultry, eggs, nuts and legumes group
An example of one serve is 65-100 grams cooked meat or chicken; 2 small chops; 2 slices of roast meat; 1/2 cup of cooked (dried beans); 80-120 grams of fish fillet; 1/2 cup of peanuts (almonds); or 2 small eggs.
Note: You get plenty of fats and oils from the amount used with cereal foods and from meat, eggs, cheese, peanut butter, margarine etc so fats and oils aren’t included separately.
Teenage girls need to do at least 60 minutes of physical activity everyday. But remember, more is better – even up to several hours! This can be built up throughout the day with a combination of moderate to vigorous activities. Most importantly, teenage girls need the opportunity to participate in a variety of activities that are fun and suit their interests, skills and abilities whether it involves joining a local sports team or just getting out and enjoying the environment through swimming, surfing, bushwalking or whatever. If left to themselves, many teenage girls may often choose surfing the net, watching TV and talking to friends on the phone. Ideally, no more than 2 hours each day should be spent using electronic media for entertainment, particularly at times when more active pursuits could be enjoyed.
Teenage girls often begin to experiment with alcohol especially as they start to get more independence. Drinking alcohol can be risky in both the short and long term. Short-term or binge drinking can lead to poisoning, accidents, violence and unprotected sex. Long-term excessive use of alcohol can lead to alcohol addiction, and liver, heart and brain damage.
One quarter of 12–14 year olds drink some alcohol. According to a recent survey, 39% of males and females in the 15–24 year age group consumed alcohol at ‘risky’ levels (7 or more standard drinks in any one day within a month). No amount of alcohol is ‘safe’ for adolescents and it is particularly risky for a person under 16 to drink alcohol.
Parents of teenage girls need to be aware of potential situations where their children may be drinking alcohol—such as parties, school dances, and excursions—and ensure that there is adult supervision. You should be aware that ‘soft’ alcoholic drinks, i.e. spirits mixed with soft drinks are often attractive to teenage girls, but contain at least as much alcohol as a standard beer.
For more advice on healthy eating plans and guidelines for the whole family, visit www.besthealthyweight.com
