Nutritious Food For Girls
Puberty mostly happens between 10 to 16 years of age and is accompanied with increase in the production of reproductive hormones. Puberty is the beginning of a female’s reproductive age. It is the age that bring physical and emotional changes in a female. It is the age when there is onset of periods and development of breast. Your body is growing and so it is very important to improve the food habits during puberty as it may affect the future health.Your diet affects your reproductive health and organ development.
As a teenager, most of the girl do not have a healthy diet in forefront of her mind but good habits reap rewards in future. Girl grow faster during puberty as they head towards adolescence. So, she should be careful with the mineral and Vitamin intake.
Pre-teens and teens should include variety of foods from the following five food groups that is fruit, vegetable, diary, grains and protein. Healthy food rich in nutrients are important for the growth and development of the body during puberty.
Why Females Need Good Nutrition And Healthy Foods During Puberty
Females approaching puberty or during puberty go through lots of physical and emotional changes. To fuel these physical changes every female should eat healthy food. The level of the physical activity and state of development exactly determines the required quantity of healthy food.
Foods To Eat During Puberty
Vegetables and fruits –
Vegetables and fruits provides the child energy, antioxidants, fiber, vitamins, minerals and water. They boost the body immune system and protects the teenager against diseases in present and future such as heart diseases, cancer and stroke.
Encourage your child to include different variety and colors of fruits and vegetables at every meal and for snacks. Vegetables and fruits included should be fresh and properly washed before eating or cooking. It is better to eat fruits with skin because skin also contain nutrients.
Include foods made up of whole grains such as brown rice, whole wheat, oats, barley, corn and quinoa. Whole grains not only provide your child with required energy for brain and other essential body functions but also is necessary for growth learning and development.
Girls during puberty should eat food that low in glycemic index to maintain the level of insulin hormone. If the level of insulin hormone increases, it contributes to PCOD. In addition, whole grain foods will keep her full for longer and provides her long lasting energy.
Protein Rich Foods –
The growing body of the female need protein for growth and muscle development. Include foods such as chicken, eggs, beans, lentils, tofu, chickpeas, peas, nuts and lean meat in your diet. Most of the protein rich foods also provide essential vitamins and essential minerals such as Omega 3 fatty acid, zinc and iron. With the onset of menarche,there is need of extra iron. Lack of sufficient iron intake leads to anemia. Omega 3 fatty too plays an important role in the development of brain and hormonal balance.
Reduced Fat Dairy Product or Dairy Free Alternate –
It is important to include fat free or reduced fat dairy products such as yogurt, milk and cheese that are high in protein and calcium in your diet. Puberty is the time when the female needs more calcium so that she develops strong bones for life.
Calcium Rich Foods –
Calcium rich foods such as tofu, dairy products, seeds, broccoli and calcium fortified cereals should be an important part of the diet of a female during her puberty.
Beside the above food for puberty, the teenager should also avoid saturated fat, sugar, food high in salt and food rich in nutrients and fiber.
Dr. Ritu Kumari Gupta: Professionally a homeopathic doctor and a dietician Dr. Ritu Kumari Gupta is passionate about writing health and parenting blogs. She believes in holistic approach towards health and well being.