A Healthy Diet Plan for Teenage Girl – 15 to 19 Years

Importance of Diet Plan for Teenage Girl at a Glance

Teenage girls go through major physical changes. A Diet Plan for Teenage Girl is essential to compensate for the changes of puberty. The easiest way to bring about typical adolescent changes is through diet. A Best Diet Plans for Teenage Girl not only allows them to develop better but also to maintain an ideal state of health and weight.

In addition, a correct diet can help a teenager to be less impulsive. Studies have confirmed that nutrition – diet influences not only physical growth but also decision-making in adolescence. This article describes a Diet Chart for Weight Loss for Teenage Girl aged 15-19. It is detailed which foods to include in the diet and which to avoid to develop properly.

Teen Diet – What Should You Eat To Achieve Ideal Weight?

A Diet Plan for Teenage Girl must be varied and correctly balanced. To achieve an ideal weight, you must rely on natural foods of high nutritional value. These foods allow adolescents to obtain the necessary energy to grow and develop and also achieve a hormonal softening of the typical changes that occur at this stage of life.

Healthy Diet Plans for Teenage Girl should be made up of:

1.Fruits and Vegetables

Fruits and vegetables give a teenager energy, vitamins, antioxidants, fiber, and water. This group of foods should always be part of the diet for a teenage girl.

If you are a parent, encourage your teenager to choose fruits and vegetables, both at meals and snacks.

A teenager is more likely to eat more fruits and vegetables if you also eat more fruits and vegetables. So the best way for them to eat these types of foods is for you to eat them too.

2. Portions of Cereal and Pseudo-cereals

Cereals, pseudo-cereals, and their derivatives: oats, pasta, brown rice, corn, quinoa, polenta, quinoa, buckwheat, are foods that provide a teenage girl with the necessary energy to grow, learn and develop.

If possible, choose low glycemic index foods in your diet, these are most whole grains. These foods provide your calories more slowly, which translates into longer-lasting energy and fewer hunger pangs.

3. Proteins

High-protein products: fish, chicken, eggs, beans, lentils, chickpeas, tofu, low-fat dairy, and nuts; are particularly important foods in adolescence. The reason: they serve to achieve full muscle growth at puberty.

Dairy foods are rich in calcium. The FAO recommends that in adolescence approximately 10% more calcium is consumed in the diet than in any other stage of life. This is why this food group is important.

If a teenager cannot eat dairy (for example, why is he lactose intolerant). You must include other non-dairy foods with calcium in your diet. Examples are broccoli, walnuts, almonds, sardines with bones, etc.

4. Healthy Fats

Healthy fats are essential for proper hormonal balance. In adolescence, it is the stage in which there are major ups and downs of hormonal levels.

Including foods such as nuts, coconut oil, olive oil, the body needs to stabilize the body’s hormones.

It is also recommended for adolescents to include Omega-3 fatty acids in the Diet Plan for Teenage Girl. These are a type of healthy fats present in blue sea fish, tuna, and sardine mackerel. These foods are essential for the development of a teenager’s brain. Most Omega-3 foods are also sources of iodine, zinc, and vitamin B12.

Sample Diet Plan for Teenage Girl

In a Diet Plan for Teenage Girl, one of the most important parameters to set is the ratio of carbohydrates, proteins, and fats. To make it easier, we have developed a suitable eating plan for adolescents. Below you can see an example of a Diet Plan for Teenage Girl:

Breakfast Coconut oil 10 g

Banana 1 unit

Whole grains without sugar 60 g

Low-fat yogurt 200 mL

Midmorning Peach 1 unit
Lunch Whole wheat pasta 120 g

Chicken breast 100 g

Tomato sauce

Virgin olive oil 20 mL

Broccoli 100 g


Dessert: Grapes and pears

Snack Oatmeal

cookies 5 units Chocolate drink without sugar 200 cc

Collation Fruit 1 unit
Dinner Quinoa

burgers Fresh cheese 60 g


Black sesame seeds

Cherry tomatoes


Dessert: Two pieces of dark chocolate

You may also like: Easy to follow Diet plan for teenager to lose weight effectively

Examples of Diet Plan for Teenage Girl

In general, between the ages of 15 and 19, there is usually an increased appetite, this is the body’s way of telling you that it needs more energy. The only way to provide it is through diet.

The high level of physical activity and the growth stage are two factors that show the need for an increase in the amount of food you need. This means that the number of calories in a teenager’s diet can vary.

While it is difficult to list, which foods are healthy and which are not. As a general rule, most healthy foods are natural, that is, those that do not have complex industrial processing.

Including these foods will allow a teenager to develop fully. Here are examples of healthy foods for teens:

  • Vegetables
  • Fruit
  • Cereals (oats, millet, durum wheat pasta, corn)
  • Pseudocereals (quinoa, amaranth, buckwheat)
  • Eggs
  • Fish
  • Lean meats
  • Skim dairy
  • Nuts
  • Vegetable oils

What Foods should a Teenager Avoid on the Diet?

Teenagers should mainly avoid fried foods and junk food from their diet. These are fries, hamburgers, and pre-frozen pizzas. Also all foods high in simple carbohydrates: cakes, sugar chocolates, sweets, cookies, Coca-Cola, sugary cereals, etc.

These foods are high in salt, saturated fat and sugar, sodium glutamate, and low in essential nutrients. Too much of these foods can increase the risk of overweight and obesity in adolescents.

Food and drinks with caffeine are not recommended on a Diet Plan for Teenage Girl.

The foods that a teenager should avoid are fast food, sugary soft drinks, processed meats, sugar, bakery products, sweets, etc. Including fruits and foods that provide vitamins and complex carbohydrates is essential in the Diet Plan for Teenage Girl.

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