Building sustainable habits for young girls: fueling the body with nutrition

For a teenage female, keeping a healthy mindset, being active and having a healthy eating routine is important as they grow. Nutrition can directly affect a young females health, cognitive performance, mood, and energy levels. Hormone health is also a huge factor related to nutrition and the teenage female body.

Your brain, bones and muscles are still growing; therefore, we need to make sure you are fueling your body properly. We want to strive to be athletic, healthy, and happy in our own bodies.

A teenage girl should consume between 2,000 to 2,400 calories depending on their activity levels, according toU.S. Department of Health & Human Services.

Although needs vary, most teens should consume three meals plus a snack or two throughout the day, especially if the teen has increased activity levels with sports. Balanced meals and snacks should include a protein source, carbohydrate source and a high-quality fat source. Carbohydrates are the key to energy, protein is the key to muscle repair and growth, fats are important for nutrient absorption, and fruits and vegetables are vital for vitamin and mineral consumption providing essential nutrients for the teenage body.

• Examples of protein include chicken, turkey, ground beef, Greek yogurt, fish, eggs, tofu, etc.
• Examples of carbohydrates include rice, fruit, beans, potatoes, vegetables, oatmeal, popcorn, etc.
• Examples of fats include olive oil, avocado, nuts, seeds, etc.

Along with proper intake of calories and nutrients, hydration is also extremely important. Studies show a female teen should intake 80-100oz. of water per day depending on activity levels.

Most importantly, young girls should adopt healthy habits including consuming nutritious foods, staying active, and drinking plenty of water. Having a positive relationship with the mind and body can help keep you happy and healthy in the future. Fuel your mind and body for everyday life, health, mental health, and athletic performance!