| Teenage girls in particular are at risk of | | | | (dried beans); 80-120 grams of fish fillet; 1 |
| harming their bodies with so called radical | | | | 2 cup of peanuts (almonds); or 2 small eggs. |
| diet programs because they are trying to keep | | | | |
| up with what Hollywood espouses to be the | | | | Note: You get plenty of fats and oils from |
| ultimate weight for a girl to have. It is no | | | | the amount used with cereal foods and from |
| wonder parents are left to struggle with how | | | | meat, eggs, cheese, peanut butter, margarine |
| to prepare healthy meals for teenage girls | | | | etc so fats and oils aren't included |
| who are trying to diet themselves silly to | | | | separately. |
| keep up with the latest Hollywood "it" girl. | | | | |
| | | | Teenage girls need to do at least 60 minutes |
| Here is a guideline for healthy eating for | | | | of physical activity everyday. But remember, |
| teenage girls. It is recommended that teenage | | | | more is better - even up to several hours! |
| girls eat the following servings per day: | | | | This can be built up throughout the day with |
| | | | a combination of moderate to vigorous |
| * 5-11 servings from the bread, cereals, | | | | activities. Most importantly, teenage girls |
| rice, pasta, noodles group | | | | need the opportunity to participate in a |
| | | | variety of activities that are fun and suit |
| An example of one serve is 2 slices of bread; | | | | their interests, skills and abilities whether |
| 1 medium bread roll; 1 cup of cooked rice, | | | | it involves joining a local sports team or |
| pasta or noodles; or 1 1/3 cup of breakfast | | | | just getting out and enjoying the environment |
| cereal flakes. | | | | through swimming, surfing, bushwalking or |
| | | | whatever. If left to themselves, many teenage |
| There is an allowance of about 30g a day for | | | | girls may often choose surfing the net, |
| poly or monounsaturated fats and oils that | | | | watching TV and talking to friends on the |
| can be used to spread on breads or rolls or | | | | phone. Ideally, no more than 2 hours each day |
| used elsewhere in the diet. | | | | should be spent using electronic media for |
| | | | entertainment, particularly at times when |
| * 4 servings from the vegetables, legumes | | | | more active pursuits could be enjoyed. |
| group | | | | |
| | | | Teenage girls often begin to experiment with |
| An example of one serve is 75 grams or 1/2 | | | | alcohol especially as they start to get more |
| cup cooked vegetables; 1/2 cup cooked dried | | | | independence. Drinking alcohol can be risky |
| beans, peas, lentils or canned beans; 1 cup | | | | in both the short and long term. Short-term |
| of salad vegetables; or 1 small potato | | | | or binge drinking can lead to poisoning, |
| | | | accidents, violence and unprotected sex. |
| * 3 servings of fruit | | | | Long-term excessive use of alcohol can lead |
| | | | to alcohol addiction, and liver, heart and |
| An example of one serve is 1 medium apple; 2 | | | | brain damage. |
| small pieces (150g) of fruit (apricots, kiwi | | | | |
| fruit, plums); 1 cup of diced fruit pieces or | | | | One quarter of 12-14 year olds drink some |
| canned fruit; 1/2 cup of fruit juice; or 1 1 | | | | alcohol. According to a recent survey, 39% of |
| 2 tablespoons of sultanas. | | | | males and females in the 15-24 year age group |
| | | | consumed alcohol at 'risky' levels (7 or more |
| * 3 servings from the milk, yoghurt, cheese | | | | standard drinks in any one day within a |
| group | | | | month). No amount of alcohol is 'safe' for |
| | | | adolescents and it is particularly risky for |
| An example of one serve is 250 mls of fresh | | | | a person under 16 to drink alcohol. |
| milk; 250ml of calcium fortified soy | | | | |
| beverages; 40 grams (2 slices) of cheese; or | | | | Parents of teenage girls need to be aware of |
| 200g (1 small carton of yoghurt). | | | | potential situations where their children may |
| | | | be drinking alcohol-such as parties, school |
| * 1 serving from the lean meat, fish, | | | | dances, and excursions-and ensure that there |
| poultry, eggs, nuts and legumes group | | | | is adult supervision. You should be aware |
| | | | that 'soft' alcoholic drinks, i.e. spirits |
| An example of one serve is 65-100 grams | | | | mixed with soft drinks are often attractive |
| cooked meat or chicken; 2 small chops; 2 | | | | to teenage girls, but contain at least as |
| slices of roast meat; 1/2 cup of cooked | | | | much alcohol as a standard beer. |