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Diet for 13 yo girl

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#1 Jjbeanz

Posted 22 November 2012 - 04:27 AM

What kind of diet is suitable for a very active 13 yo girl? She does sport all day Tuesday's at school then 4hrs after school and another 4 hrs another day plus other physical activities throughout the week. On Tuesdays she is so tired so I have been giving her a powerade in the afternoon for energy but apparently they were told at school that iced tea is the best over any other energy drink?   I'm going to look at her diet to make sure she is getting enough of what she needs. Currently has a milo for breakfast as she won't eat and then fruit with a snack at school, usually a bar with whole nuts, almonds or crackers with cheese. Won't eat sandwiches, wraps or salads for lunch! Then usually meat and veggies for dinner, once or twice a week pasta or rice. I'm thinking maybe we should see a diatician but just curious if anyone knows how much and what foods would be best for her.  I'm pretty sure her diet isn't substantial enough due to the lack of energy some days.

#2 I'veGotTheBook

Posted 22 November 2012 - 04:30 AM

Definitely not enough for an active teen. Your best bet would be to see a dietician as well as having bloods done to check her iron, Vit d, etc.

#3 LenaK

Posted 22 November 2012 - 05:10 AM

I don't have a teenager yet, but my 18 month old DS would eat at least that in a day. I agree with PP - a dietician sounds like a good idea.

#4 siemp

Posted 22 November 2012 - 05:17 AM

She seems to be avoiding carbs? Is there any reason for this?

She needs to eat breakfast, with a good dose of protein. Egg omelet with some mushrooms or ham would be good, if she wont eat muesli/cereals/toast etc...

Lunch needs to have a hit of protein as well -- will she eat Sushi? Could she make some for lunches? If its salad or wrap is she having chicken or tuna in it?

She needs an afternoon snack as well, especially before/after sport. I wouldn't use sweet ice tea for a energy booster -- it's pure sugar so will give a quick sugar boost and a large crash. That said, I'm not an athlete so maybe it's whats done?

Dinner seems ok, what kind of veg is she having? Maybe look at some low G.I veg for slow release to keep her going in the evening?

Is she having desert? What kind of treat type food is she having? Sugar intake?

I definately think she needs to eat more, and 3 main meals a day with protein.  

#5 Jjbeanz

Posted 22 November 2012 - 05:44 AM

She does have an afternoon snack of usually crackers/rice cakes and a decent main meal but not a lot of veggies. She just won't eat a normal lunch if I pack it like a sandwich, wrap or salad with chicken etc. Won't eat sushi or tuna. For breakfast will occasionally eat eggs or baked beans on toast but most times won't
I might see if she'd like soup in a thermos and a roll for lunch.
She would eat junk food and sugary foods all day if I let her lol but I try and limit to 1 snack food like that a day!
I'm thinking a dietician would be good so she can listen to what needs to be eaten.

#6 BeakyHoneyButt

Posted 22 November 2012 - 05:44 AM

I would try not to let such an active girl go without breakfast and lunch. Would she drink an 'up and go' for breakfast?? They have yogurt ones now too. And then she needs to think of some kind if carb she could eat at lunch.. Saladas??? I agree with the Pp, at that age I was not eating and wanted!!! to be anorexic... So not accusing but it would be worth checking that out maybe??? GL

#7 siemp

Posted 22 November 2012 - 05:55 AM

For breakfast will occasionally eat eggs or baked beans on toast but most times won't

When I did this as a teenager to my mum, she would wake me up by putting a plate of hot toast with Vegemite under my nose (quite literally actually)... I would wake up, eat the toast then get out of bed.

It's really hard to ignore hot buttery Vegemite toast when you aren't properly awake biggrin.gif

Once I was in the habit of eating before I was 'properly' awake, she would bring in a tray with eggs on toast.

After a few weeks of eating first thing, my body would expect it and I would wake starving and looking for food.

Gotta give kudos to my mum for that one... pure genius!

#8 SplashingRainbows

Posted 22 November 2012 - 05:58 AM

Definitely see a dietician. A good one is amazing.

I used to eat vita wheats for lunch in high school. You can pack a packet of ham and slice of cheese in a container so she can assemble them fresh at lunch time. Worth a mention perhaps?

If she enjoys sweet ish things would she try almond meal pancakes? Heaps of recipes on google. They are quite yummy and full of protein. Perhaps you could convince her to have some fresh ones for breakfast or take them to eat a bit later?

What about fresh fruit salad?

Do you know why she doesn't want to eat breakfast and lunch? Is it a hunger thing? Peer pressure thing? Texture? Education?

If she's into sport has she had appropriate education on what her body needs to work and which foods these nutrients come from? More than just carbs v protein - also about the different minerals and vitamins as how they help your body work? I really think all put kids need to know as much about nutrition as possible.

Edited by brighton14, 22 November 2012 - 05:59 AM.

#9 idignantlyright

Posted 22 November 2012 - 06:01 AM

QUOTE (Smudgied @ 22/11/2012, 05:30 AM) <{POST_SNAPBACK}>
Definitely not enough for an active teen. Your best bet would be to see a dietician as well as having bloods done to check her iron, Vit d, etc.

Agree with this. Also get them to check her BSL. The dietician is a good idea as well.
DD18 was the same as your DD for a long time. She would also be grumpy after games and then when she got into the car after a game or training she would be asleep within 5mins.
She eventually discovered water or juice was better than anything. As well as making sure she was hydrated before starting sport or training.

DD for a long time never ate lunch or breakfast, and preferred a banana or a banana smoothie. Sometimes pancakes would get a look in. She said it made her feel like throwing up when she played or exercised after eating.

Edited by idignantlyright, 22 November 2012 - 06:02 AM.

#10 MarigoldMadge

Posted 22 November 2012 - 06:09 AM


Maybe one of these fact sheets would be helpful, if she can see how elite athletes in her sport see food and hydration? If she is really invested in her sport, see if you can find a mention somewhere of what an elite athlete in that sport eats in a day.

There are other fact sheets there about hydration as well which are interesting and informative.

#11 la di dah

Posted 22 November 2012 - 09:35 AM

Something like a scoop of cottage cheese and either sweet fruit (I have a thing for cottage cheese with tinned pears) or something savory like olives might easier to both fix in a bowl and eat in the morning than a whole omelet.

Omelets are awesome don't get me wrong but I know I don't always feel like messing around with all that in the morning either.

Hardboiled eggs made the night before can also be really good to just get a punch of protein with no effort.

#12 Apageintime

Posted 22 November 2012 - 10:02 AM

if you give her lunch money for tuckshop - what does she choose for herself? Can you try and see what she's buying and then replicate that?

I was often too busy socialising at lunch times to eat, but would eat from the tuckshop because I could socialise while I did it.

#13 Beanbag Warrior

Posted 22 November 2012 - 10:17 AM

I would disagree with forcing her to eat breakfast, just from my own experience.  I still don't eat before 10am.  I physically feel ill if I try.  If your teen is like me, you'll just make her even worse around food, if her first experience of it every day is feeling ill.  Smoothies might be a better option.

also, up and gos are FULL of sugar, even the "lite" ones.  I would be focusing on getting something substantial into her for lunch. and dinner.

Maybe some lasagne style things that would still be easy/tasty to eat cold.  Quiche slices?

#14 Jjbeanz

Posted 22 November 2012 - 03:51 PM

Some great ideas thank you very much original.gif

#15 Jjbeanz

Posted 22 November 2012 - 03:51 PM

Some great ideas thank you very much original.gif

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