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