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Eating Plan for a 15-Year-Old Girl

Unfortunately, the top sources of calories in a teen's diet include some unhealthy choices: sweets, such as cake and cookies, pizza and soda. A healthier eating plan for a 15-year-old girl needs to include more whole, natural foods such as whole grains, fruits, vegetables, lean proteins and low-fat dairy products.

Naturally Sweet Fruit

Instead of sweets and soda, a 15-year-old girl can satisfy her sweet tooth with fruit. She needs three servings a day, in which one serving is equal to one medium apple or 1 cup of fresh cut-up fruit. Fruits are low in calories and high in essential nutrients teens need for good health, including fiber, potassium and vitamins A and C.

Low-Calorie Vegetables

Nutrition for Teen Girls

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Vegetables also make healthy additions to a teen girl's diet. Like fruits, vegetables are low in calories and rich in essential nutrients that promote health. A 15-year-old girl needs four servings of vegetables a day. An example of a vegetable serving includes 1/2 cup of cooked vegetables or 1 cup of mixed greens. Teen girls can easily meet their daily veggie needs by including them at both the lunch and dinner meal, and eating them as a snack.

  • Vegetables also make healthy additions to a teen girl's diet.
  • Teen girls can easily meet their daily veggie needs by including them at both the lunch and dinner meal, and eating them as a snack.

Whole-Grain Goodness

Most teens get enough grains in their diet but not enough whole grains, according to the U.S. Department of Agriculture. Whole grains are high in fiber and a natural source of iron, magnesium, selenium and B vitamins. Fifteen-year-old girls need five to 11 servings of grains a day, and at least half of those grain servings should be whole-grain. One grain serving equals two slices of whole wheat bread or 1 cup of cooked brown rice.

  • Most teens get enough grains in their diet but not enough whole grains, according to the U.S. Department of Agriculture.
  • Fifteen-year-old girls need five to 11 servings of grains a day, and at least half of those grain servings should be whole-grain.

Healthy Proteins

What Is a Balanced Diet for a Growing Teenage Boy or Teenage Girl?

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Protein foods are especially important for 15-year-old girls because they are a source of iron. Girls lose iron through menstruation and need more than boys, 15 milligrams a day vs. 11 milligrams. In addition to being a source of iron, protein foods also supply B vitamins, vitamin E and zinc. A 15-year-old girl needs 2 to 3.5 ounces of protein a day. Healthy protein foods include lean red meat, poultry, seafood, tofu, eggs, beans, nuts and seeds.

  • Protein foods are especially important for 15-year-old girls because they are a source of iron.

Dairy for Bone Health

To keep bones strong and prevent osteoporosis later in life, teen girls need to make sure they get enough calcium and vitamin D in their diets. Dairy foods are a good source of both, and 15-year-old girls need three servings a day, in which one serving is equal to 1 cup of low-fat milk or one small carton of low-fat yogurt.

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