A balanced diet is essential for menstruating girls. A balanced diet should consist of fruits and vegetables. Healthy diet provides energy, supports mood, maintains weight, reduce PMS, boost fertility, combat stress, make pregnancy and nursing easier. Consuming an iron rich food is very important. Iron is required by the body to make hemoglobin. During the years of menstruation, body's requirement for iron increases. A deficiency in iron can cause anemia. Iron helps in making more blood to make up the loss of blood during menstruation.
Some of the food that is rich in iron are lentils, spinach, green leafy vegetables, almonds are rich in iron content. Citrus fruits and vegetables should be consumed with iron rich food for better absorption. Caffeinated drinks, soda and diet soda should be avoided. Sugary foods should be avoided. Sugar contributes to zero nutrition and only calories. Healthy fats and high protein food should be given. Avoid giving fried foods and junk foods to your adolescent daughter. Replace white rice with brown rice, beans, lentils, vegetables and fruits. These contain fibre and keeps you full and satisfied.
Simple carbs like white rice can lead to a spike in blood sugar level which may lead to crash and leave her hungry always.
Here are some tips to control cravings and boost energy in menstruating girls and women.
- Eat breakfast.
- People who eat breakfast tend to weigh less than those who totally skip it. A solid breakfast provides you energy for the day.
- Eat regularly.
- Going too long with eating will make you irritable.
- Opt for good fat and not for no fat.
- Healthy fats support your brain function, mood and the look of your hair, skin and nails.
Monounsaturated fats and polyunsaturated fats are known as good fats. Monounsaturated fats are found in almonds and seeds. Polyunsaturated fats include Omega-3 fatty acids. They are found in flax seeds and walnuts.
Transfats are unhealthy fats. They are found in packaged food and fried foods.
For bone health girls and women of all age need calcium, magnesium and vitamin D. Good sources of calcium include dairy products, leafy vegetables, cabbage, green beans, cucumber and squash.
You can get vitamin D from half an hour of direct sunlight and foods such as milk, eggs and salmon.
Eat fibre rich vegetables such as carrots, tomatoes and beans.
Cut out salt. This will prevent bloating and PMS. Consider taking vitamin supplements.
Teenage girls need 1,400 to 2,400 calories per day to meet their growth requirement.
Folic acid, calcium and zinc are essential at this age. Zinc helps in building immune system. Zinc is found in cashews, cheese and milk. If girls are not getting enough calcium, it may lead to a condition called osteoporosis in later life. Osteoporosis is a condition in which bones are brittle and get broken easily. Teenage girls should drink plenty of milk and eat low fat yogurt.
Fruits make a great snack. Whenever hungry, you can give your daughter a bowl of mixed fruits. You can also give her energybars. Give her lots of vegetable sandwiches and wraps. In desserts, you can give her custard with lots of fruits. This will help her manage her weight too in a healthy way.
Eat healthy, live healthy.
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