ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Adolescent girls require a healthy diet

Updated on May 11, 2011

Good nutritional diet is essential for adolescent girs. Deficienty in nutrition will have a severe effect on their health in future and it may also affect the health of their progeny. Slow physical growth and delayed sexual maturation are the results of deficiency in nutrition. The rapid physical growth during adolescence is comparable to the first year of life and this requires additional energy and nutrients. Optimum growth potential comes only from good nutrition.

Good nutrition also prepares the adolescent girls for pregnancy and lactation in future. Adolescent girls experience the following negative effects due to under-nutrition:

1. Retarded ability to learn and sluggishness at work.

2. When they beget children at a later stage, the health of the children may get affected.

3. Delayed sexual maturation.

4. Bone and teeth are affected due to insufficient calcium intake.

5. Under-nutrition during adolescent years affects the reproductive life of the woman.

Energy needs of adolescent girls: Adolescent girls need 2000 calories per day and this is much more than what they required during their childhood days. Factors influencing energy needs of these girls are their activity level, metabolic rate and the growth needs of the pubertal period. Hence adolescent girls must be well informed of their nutrition requirements and must choose foods rich in lean protein and low fat and also fibre-rich whole grains, fruits and vegetables. It is recommended that 25% of the total energy must come from fat, out of which, 10% from saturated fat. Eating a low-fat diet helps in preventing heart disease, breast and colon cancer. Therefore skim milk and lean meat are better.

Protein needs: Additional lean body mass is required to be developed during adolescent years and hence protein intake must be sufficient enough for maintaining the existing lean body mass and also for developing additional lean body mass. The requirement has been calculated as 45 to 60 grams every day. Dairy products, beef, chicken, eggs, pork, vegetable sources like tofu, soy products, beans, nuts, etc. supply this requirement. If this required protein is not available to adolescent girls, that will cause belated sexual maturation and also affect development of lean body mass.

Calcium requirements: Studies have shown that girls attain 45% of peak bone mass and skeletal growth during their adolescent years, for which calcium is required. Calcium helps in development of dense bone mass and also reduces risks of fracture and osteoporosis. Milk, cheese, ice cream and frozen yogurt, calcium-fortified orange juice, breakfast bars, bread and calcium-fortified cereals supply the 1,200 milligrams of calcium required during adolescent years.

Iron requirements for adolescent girls: Iron transports oxygen to the entire body. If there is a deficiency in iron, it will lead to anaemia, fatigue, dizziness and weakness. As the blood volume and muscle mass increase rapidly during adolescent period, girls require more of iron. Beef, chicken, beans, peanuts, legumes, spinach, etc. can supply the required daily dose of 12 to 15 milligrams of iron.

Zinc: Growth and sexual maturation require zinc to the extent of 9 mg. per day and it can be got from red meat, shellfish and whole grains.

Folate requirements during adolescence: Folate helps in protein synthesis and plays a major role in DNA and RNA. Hence adolescent girls require more folate during puberty and this can be got from orange juice, bread, milk, dried beans and lentils.

Adolescents should never skip breakfast. About one-third of the day's nutritional supply should come from breakfast. Skipping breakfast may lead to under-nutrition which will affect the future health of adolescent girls.


Also read "Simple tips for weight loss" by the same author.

Nutrition-rich food is required by adolescent girls.

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)