Just as a teenage girl consuming too many calories is detrimental to her health -- according to the U.S. Department of Agriculture, 32 percent of children and teens are overweight or obese -- so is consuming too few calories, as it stunts growth and development. The National Institute of Mental Health reports that three percent of teenagers in the U.S. suffer from an eating disorder, such as anorexia. According to the University of Illinois Extension, teen girls should take in at least 1,600 calories each day.
Although 1,600 calories is the minimum required for teen girls, active girls should consume additional. According to the Dietary Guidelines for Americans 2010, sedentary teen girls between the ages of 13 and 18 need 1,600 to 1,800 calories per day, while active girls require 2,200 to 2,400 calories each day (Page 78). Older teens need more calories than younger teen girls; for example, an 18-year-old teenage girl should aim for 1,800 to 2,400 calories per day depending on her activity level. Teen athletes, especially those involved in endurance sports, may have calorie needs that exceed recommendations set by the Dietary Guidelines for Americans.
Eating too little can lead to weakness, headaches, dizziness and difficulty concentrating at school. If teen girls eat too few calories over a long period of time, it can also cause hormonal changes, weakened bones, menstrual irregularities, infertility, stunted growth and heart disease, according to the University of Maryland Medical Center. Consuming at least 1,600 calories each day can help prevent these health problems in teenage girls.
Consuming the right type of calories will help a teen girl meet her daily nutrient requirements. For example, the Institute of Medicine encourages teens to consume 45 to 65 percent of their calories from carbohydrates, 10 to 30 percent from protein and 25 to 35 percent of their daily calories from fats. Healthy carbs include whole grains, legumes, fruits, vegetables, milk and yogurt; high-protein foods include lean meats, poultry, seafood, eggs, dairy products, tofu, seitan, legumes, nuts and seeds; and healthy fats include vegetable oils, purified fish oils, olives, avocados, nuts and seeds.
Sample Meal Plan
Meal plans can help teenage girls meet minimum calorie requirements. A USDA 1,800-calorie, healthy meal plan includes the following: 2.5 cups of vegetables 1.5 cups of fruits 5 ounces of high-protein foods 6 ounces of grains 3 cups of dairy foods 5 teaspoons of oils 161 extra calories each day (See Reference 1, Page 79) This plan may be suitable for a sedentary teen girl. One ounce of grains equals one slice of bread, one-half cup of rice, pasta or cooked cereal or one cup of ready-to-eat cereal. One ounce of a high-protein food equals one ounce of meat, chicken or seafood, one egg or one-half ounce of nuts.
- U.S. Department of Agriculture; U.S. Department of Health and Human Services:
- National Institute of Mental Health: Most Teens with Eating Disorders Go Without Treatment
- University of Illinois Extension: Sports and Nutrition
- TeensHealth: The Deal with Diets
- University of Maryland Medical Center: Eating Disorders - Complications of Anorexia
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
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