Jump to content

Diet for 13 yo girl

  • Please log in to reply
14 replies to this topic

#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

1 user(s) are reading this topic

0 members, 1 guests, 0 anonymous users


Newborn baby found in a nativity scene

Police are trying to trace a woman who abandoned a baby boy in the manger of a church nativity scene.

Life would be harder without my kids

The Humans of New York Facebook page is well known for sharing touching, real stories from one of the world's biggest cities – and it's just hit the heart of parents everywhere.

Mum dresses as Wonder Woman for last day of chemo

A Brisbane mum dressed up as a superhero to celebrate the end of her chemotherapy and created a moment her family will remember forever.

How a raisin can predict a toddler's IQ

All you need to assess a child's future intelligence is a plastic cup and a raisin, according to new research.

Former Hi-5 member's cannabis hope

Former Hi-5 star Tim Harding hopes a cannabis-derived drug will help control his daughter's epilepsy, which sees the four-year-old suffering between 50 and 100 seizures a day.

The top 5 reasons your toddler throws a tantrum

Whilst to the outside world little people may appear to have it easy, it's actually not always the case – just ask any toddler who's had their toast cut up the wrong way.

Glenn McGrath thought he'd lost his wife and baby

Australian cricket ledged Glen McGrath has spoken about the moment he thought he might lose his wife, Sara and their baby daughter, Madison.


Inside my Centrelink nightmare

Mother Bec Smith has been trying for months to access Centrelink payments. A "serious error" is preventing her.

Warnings over push for hourly childcare billing

Australia's peak childcare body has called for caution around the Turnbull government's push for childcare centres to charge parents by the hour, not by the day.

Cate Blanchett thought about adopting for years

Cate Blanchett says her recent adoption of a baby girl had nothing to do with wanting a daughter after having three sons.

Kate Walsh: 'I can't have kids'

Grey's Anatomy star Kate Walsh has revealed she is unable to have children because she has experienced early menopause.

The parasite that could boost fertility

The Tsimane women of Bolivia are often revered as among the most fertile in the world - on average having 10 children in their lifetimes -- but some are even more fertile than others.

Family may sue cousin over genetics

A Melbourne couple is suing the Royal Children's Hospital for failing to diagnose a genetic disorder in their first child - an error they allege caused them to have another child with severe disabilities.

Strange things mums have done in labour

While most women in labour focus on the upcoming birth of their baby, some women do more interesting things.

Michael Clarke reveals baby's name

When Michael Clarke said he was wrapped around the finger of his little princess, he wasn't joking.

The logistics of breastfeeding twins

Our life is more or less divided into neat four hour parcels of time and it's hard to get much of anything done in the time between feeds.

How to stop people ruining Christmas

We can make a conscious effort about how we react to those curly Christmas day scenarios that can send us up the wall, or should we say chimney.

Lots of formula offers for desperate mum

The mum who was down to her last three tins of baby formula said she had received hundreds of calls and offers to send her formula.

Surviving breast cancer while pregnant

It was last thing Rebecca O'Donnell expected at 30 weeks' pregnant. One morning, while putting on her bra, she felt a pea-sized lump in her right breast.

Cot sheet brands for the nursery

With so many awesome cot sheet options these days, we thought we'd put together a list of go-to brands for you to seek out for your baby's bed.


What's hot on EB

How I survived breast cancer while pregnant

It was last thing Rebecca O'Donnell expected at 30 weeks' pregnant. One morning, while putting on her bra, she felt a pea-sized lump in her right breast.

Grieving father's letter to Bataclan terrorists: "...this little boy will threaten you by being happy and free"

A grieving father whose wife was killed in the attacks on the Bataclan Theatre last weekend has written an open letter to her killers.

5 challenges of motherhood - and how to see them differently

Despite the smiles, the sloppy kisses and the pure magic children bring to our lives, it's hard to deny that motherhood can be tough.

4 challenges of being a new dad - and how to face them

Becoming a parent is challenging – and that applies to both mums and dads.

My battle against antenatal and postnatal depression

I was five months pregnant when I realised I needed help.

Children swapped at birth will not be returned to biological parents

A boy and girl accidentally swapped on the day they were born will stay with the families who have raised them, a South African court has ruled.

A quarter of men believe they get 'man periods'

A British study has revealed one in four men believe they have a monthly cycle.

Baby deposit

How much do you need to save for a 'baby deposit'?

It's fairly straightforward to calculate a house deposit, but how much money do you need to save up for a baby?

Dad's beautiful note to his wife, a nurse

To anyone else it might just look like a picture of a mum having a nap with her toddler.

'I was a complete schmuck': Mike Baird opens up about his wife's postnatal depression

When his wife Kerryn was not well following the birth of their daughter, NSW Premier Mike Baird buried himself in his work.

Mum's desperate plea as whooping cough alert issued

A desperate mother has shared a heart-breaking video of her baby struggling to cope with a coughing fit caused by pertussis.

Coffee could help you live longer

New US research found people who report drinking three to five cups of coffee a day are less likely to die prematurely from heart disease, suicide, diabetes or Parkinson's disease.

The joy and dread of playdates

To live vicariously through your child is to rediscover anxieties you thought dead and buried.

Sick baby could die without scarce special formula, mum says

Lizzie Cann is down to her last three tins of a special formula in short supply.

Adorable toddler's strop foiled by squeaky shoes

We're probably all familiar with the pouty bottom lip and tightly crossed arms of a tot mid-strop.

More sex during World Cup created more baby boys

More sex during South Africa's World Cup meant a disproportionately high number of boys were born nine months later, a new study has found.

Win one of two ABC Shop prize packs in time for Christmas

What a boon it would be to have your toddler's Christmas gifts covered this year. We have two awesome ABC Shop prize packs to give away to two lucky winners.

Do fitness challenges really work?

Fitness challenges aren't new. There's Michelle Bridges 12WBT and a bunch of other programs if you really want to lose weight.

What are pregnant women Googling?

Pregnancy is a huge change for any woman, so it's natural we'll have questions - and turn to Google to ask them.



Can't decide?

Check out the Essential Baby Names section for some inspiration

Essential Baby and Essential Kids is the place to find parenting information and parenting support relating to conception, pregnancy, birth, babies, toddlers, kids, maternity, family budgeting, family travel, nutrition and wellbeing, family entertainment, kids entertainment, tips for the family home, child-friendly recipes and parenting. Try our pregnancy due date calculator to determine your due date, or our ovulation calculator to predict ovulation and your fertile period. Our pregnancy week by week guide shows your baby's stages of development. Access our very active mum's discussion groups in the Essential Baby forums or the Essential Kids forums to talk to mums about conception, pregnancy, birth, babies, toddlers, kids and parenting lifestyle. Essential Baby also offers a baby names database of more than 22,000 baby names, popular baby names, boys' names, girls' names and baby names advice in our baby names forum. Essential Kids features a range of free printable worksheets for kids from preschool years through to primary school years. For the latest baby clothes, maternity clothes, maternity accessories, toddler products, kids toys and kids clothing, breastfeeding and other parenting resources, check out Essential Baby and Essential Kids.