A breakfast of oatmeal with milk and berries gets a teenage female off to a healthy start.
If your 16-year-old girl wants to go on a diet, she is not alone. According to the National Eating Disorders Association, 40 to 60 % of girl ages 6 to 12 are concerned about their body weight -- and that concern continues through their teen years. Few teens attempt to lose weight by sometimes skipping meals, eliminating entire food groups, or by crash her dieting. If your teen expresses a desire to lose weight her health, encourage to make her healthy lifestyle changes so that she can maintain a healthy weight, rather than going on a proper diet. Consult a health specialist or a dietitian to determine a healthy weight for your teen.
Nutritional Needs for a sixteen -Year-Old Girl
A 16-year- a young girl needs between 1,800 and 2,400 calories in daily, depending on her activity level. Aim for the lower end of the range to lose weight her health, but avoid very low-calorie diets, which perhaps will lack necessary nutrients for teenagers. Teen female should consume a minimum of 46 grams of protein and 28 grams of fiber per one day. iron and Calcium are two nutrients that are especially necessary but are often lacking in the diets of the teen female. Sixteen -year-old girls must need 1,300 milligrams per day and 15 milligrams of iron each one day. For a teen girl to lose her weight while meeting all her nutritional needs, she should consume 1,800 calories in daily, divided into three healthy potluck and two snacks.
Start With a Healthy and fresh Breakfast
One cup of oatmeal, topped with fresh berries and two tablespoons of walnuts with one cup of low-fat milk, is a very healthy, Keep in mind that fiber-rich breakfast that includes approximately 440 calories. For a very easy breakfast on the run, make an egg sandwich with 1 egg, one slice of low-fat cheese, and one slice of a Canadian bacon on a whole wheat English muffin. Grab a fresh banana, along with her sandwich, for a total of 476 calories. Be 100% sure to include a process of protein, such as a lean meat, peanut butter or eggs, in your breakfast and a food from the dairy group, for a source of calcium.
Lunch Choices for a Weight-Loss your Diet
Whether from the school cafeteria or from a simple brown bag, a healthy lunch on a body weight loss diet obviously should consist of a lean protein, a small serving of all grains and a fruit, a vegetable - and if this possible -- a dairy product. For a nice brown bag lunch, a turkey sandwich on whole- carrot sticks, wheat bread, an apple, and a container of low-fat yogurt is all nutritious and rounds out to approximately 540 calories.
Healthy Dinner Choices for you
End the day with a nutrient-rich your dinner for under 500 calories, such as a six-ounce salmon fillet with steamed broccoli, a medium, and baked sweet potato with a teaspoon of butter and a leafy green fresh salad. Make a questionable with two tablespoons of cheddar cheese and just a half cup of black beans in a whole wheat tortilla. Top the questionable with fresh salsa and serve it with a fresh salad, for another dinner that's less than 500 calories.
Snacking of 16-Year-Old Girl
If your meals are between 400 and 500 calories each, there should be room in the diet plan for two 150- to 200-calorie snacks time the day. Make them count by choosing nutrient-dense snacks for example low-fat yogurt, cottage cheese, hummus, and veggies, or 1 ounce of nuts.
Exercise for a perfect Healthy Weight
Staying physically active is very important for maintaining your healthy weight. Teens should get one hour of physical activity in daily of the week. If a girl wants to lose her weight, encourage the girl to stay active by playing a sport or pursuing an activity and she enjoys. Exercise with your teen by taking a walk after her dinner or playing basketball in the. A note driveway of caution: If you think your cute daughter may be compulsively her exercising or obsessing over her best fitness routine, consult a health specialist.